Post-Workout Energy Balls

By MarvinFebruary 2, 2018



What’s small, round and fits in your mouth? Post-workout energy balls! 😉


We need energy! Nutrition, along with breathing, corrective exercise and relaxation, help rev up our energy. When we dig a little bit deeper, we have to understand that carbohydrates are the primary energy sources in our bodies. They are not only necessary to survive, but also useful when it comes to muscle growth. 


The best time to eat carbs is after a workout. The reason for that is pretty simple: Your body is in survival mode releasing all the glucose into your blood. Now insulin is needed to get this energy into your muscle cells plus you sugar storages known as glycogen stores just released most of their glucose. That’s the right moment to “refill” your storages with some extra carbs in the form of fructose in your body to use the momentum of muscle growth. Our suggestion: Get your fruits at least 30 minutes after your workout in combination with some protein source.


After all this background you have right now, let’s keep is simple: carbs and protein in the right amount and timing are very good for you, especially when your goal is gain muscle. With our energy balls we got the right recipe for you to give you what you need after the workout. And by the way: They are also the bomb on your next party :). Here we go:

Ingredients (for 15 mini balls):

  • 7 oz unsweetened dates
  • 5 tablespoons sesame seeds
  • 3 tablespoons coconut fat
  • 2 teaspoons unsweetened chocolate powder 
  • A little bit of sea salt



  1. Put all the ingredients in a bowl and puree them with a hand-held blender. Save 1-2 tbsp of sesame seeds on the side.
  2. Cool the mix for 15 minutes in the fridge
  3. Form little balls out of the puree and roll them in the sesame seeds until the balls are coated.
  4. Store them in a little Tupperware box until you want to eat them. Enjoy 🙂

*About Ascend Body: As the best personal trainers in San Francisco’s Mission District, we offer 1:1 personal training, Semi-Private strength training sessions and Boost your body small group training sessions. We pride ourselves on having the best nutritionist, massage therapists and wellness coaches in SF to provide you a one stop shop for all your SF fitness and wellness needs. Call (415) 724-7164 to schedule a free nutrition and fitness consultation today!


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