Exactly the kind of small, easily-digested carbohydrate snack our tournament, gala and long-match guides recommend for the gaps between events — pack a batch for a rugby festival, swimming gala, athletics meet or tennis tournament day, and there's no need to rely on whatever's available at the venue.
Ingredients
- 150g pitted dates
- 100g rolled oats
- 2 tbsp peanut butter
- 1 tbsp honey
- 2 tbsp desiccated coconut (optional, for coating)
Method
- Blend the dates, oats, peanut butter and honey in a food processor until the mixture sticks together when pressed.
- Roll into 12 small balls.
- Roll each ball in desiccated coconut if using, and refrigerate for at least 30 minutes to firm up.
- Store in an airtight container in the fridge for up to a week, or freeze for longer.
Why this works for young athletes
Dates and honey provide quick-access carbohydrate for a fast energy top-up between matches or races, without the volume of a full meal that could leave a young athlete feeling heavy during the next event — our Swimming, Rugby and Athletics guides all recommend exactly this kind of small, easily-digested snack over a large meal between events. A small amount of oats and peanut butter adds enough protein and fibre to make them more satisfying than sugar alone.
Good for
Multi-match tournament days, swimming galas, athletics meets, long cycling rides, tennis tournaments — batch-make on a Friday for a busy weekend of fixtures, ages 8-16.
This recipe provides general educational guidance and is not a substitute for advice from a GP or registered dietitian, particularly for a child with a diagnosed allergy or intolerance.