Homemade Banana Date Energy Balls

Right, let's talk about pre-run fuel that doesn't make you question your life choices.

I'm absolutely done with energy bars that cost more than my lunch and loaded with ultra-processed ingredients. You know the ones—they promise the world on the packet but deliver all the flavour of a cardboard box that's been left in the rain. 😒

As usual, I've been mucking about in the kitchen, trying to crack the code on natural pre-run fuel, something brilliant: banana date energy balls. 🍌✨

These little beauties are everything you want before a run:

✅ Go down easy

✅ Taste like actual food

✅ Won’t have you sprinting to the nearest loo halfway through your route 🚽

✅ Made with stuff you can actually pronounce — revolutionary, I know

🧑‍🍳 The Recipe

Makes 12 balls (~20g carbs each)

What You'll Need

• 2 ripe bananas 🍌

• 8 Medjool dates, pitted (don't be tight with the dates, they're doing the heavy lifting)

• 1 cup porridge oats

• 2 tbsp almond butter (or peanut butter if you're feeling rebellious) 🥜

• 1 tbsp chia seeds (yes, they look like tadpoles — get over it) 🐸

• ½ tsp vanilla extract

• Pinch of sea salt 🧂

• Desiccated coconut

• Optional: 1 tbsp cocoa powder if you fancy a bit of chocolate action 🍫

📝Instructions

1. Sort your dates: If they're harder than a cricket ball, chuck them in warm water for 10 minutes. Nobody's got time for jaw ache.

2. Get mashing: Grab a big bowl and absolutely demolish those bananas. Then add the dates and give them the same treatment. Don't stress about getting every single lump—we're going for rustic, not restaurant-quality.

3. Chuck everything else in: Add your oats, almond butter, chia seeds, vanilla, and salt. Give it all a proper stir until it holds together like it means it. Too sloppy? More oats. Too dry? Splash of water.

4. Roll 'em up: Get your hands dirty and roll this mixture into 12 balls roughly the size of a golf ball. Roll in the coconut. Stick them on a tray lined with baking paper and whack them in the fridge for at least half an hour.

5. Job done: Store in a sealed container in the fridge for up to a week, or freeze them if you're feeling organised (which, let's be honest, none of us are).

   
   

Why These Actually Work

Bananas are basically nature's way of saying "here, have some energy that won't make you feel rubbish." They're packed with easily digestible carbs and natural sugars that'll get you moving without the crash. Plus, they're loaded with potassium, which is brilliant for keeping your muscles happy.

Dates are like little energy bombs disguised as fruit. They're absolutely rammed with natural sugars and fibre that stops you from getting that horrible sugar spike followed by the inevitable face-plant. They're also chock-full of potassium and magnesium—basically, they're electrolyte powerhouses.

Porridge oats give you slow-release energy that'll keep you going without the drama. None of this quick-fix nonsense that leaves you flagging after 20 minutes.

Chia seeds might look weird, but they're absolute legends for omega-3s and protein. Your muscles will thank you later.

Almond butter brings the healthy fats and protein that keep your blood sugar from doing a roller coaster impression.

Put it all together, and you've got quick energy for the start of your run and sustained energy to keep you going—without feeling like you've eaten a house brick.

When and How to Scoff Them

• Eat 1–2 balls about 45–60 mins before a run 🏃‍♀️

• Going long? Pop a couple in your pocket for steady mid-run fuel

• Never try new fuel on race day — your gut has feelings 😬

Jazz Them Up a Bit

• Chocolate fiend? Add cocoa powder 🍫

• Need more protein? Sub nut butter for protein powder (but adjust oats!)

• Coconut mad? Roll in desiccated coconut 🥥

• Citrus lover? Add orange zest 🍊

The Practical Bits

These are absolutely perfect for Sunday meal prep if you're one of those organised types. Make a batch, divvy them up into containers, and you're sorted for the week.

Freezer tip: Make loads and freeze half. They defrost quickly, or you can eat them frozen if you're feeling hard as nails.

Grab and go: Unlike most homemade energy stuff, these travel well. Chuck one in your gym bag, and you're golden.

Why This Beats Shop-Bought Rubbish

Here's the thing that really gets me excited about these balls: they taste like proper food. No weird aftertaste, no mysterious ingredients that sound like they belong in a chemistry lab, no wondering if you're actually eating food or some sort of edible plastic.

Your body recognises every single ingredient and knows exactly what to do with it. No digestive drama, no mysterious energy crashes, just proper fuel that does what it's supposed to do.

Plus, they're ridiculously cheap. A whole batch costs less than two fancy energy bars and actually gives you proper nutrition instead of marketing nonsense.

✨ The Bottom Line

You don’t have to be a whole-food warrior to want fuel that tastes good, feels good, and doesn’t cost a tenner a bite.

These energy balls have become one of my go-to before morning runs when I need something substantial but not heavy. Give them a go, tweak the flavours, and let me know what you come up with. Honestly, experimenting is half the fun.

Just remember: the best fuel is the one you’ll actually eat — consistently. And these little beauties make it dead easy to fuel properly without the usual faff.

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Got questions about this recipe or want more real-food fuelling ideas? Drop me a message—I'm always up for a chat about making running better