Here is another in our series of blogs, this time Cadi looks at specific areas of Nutrition.

Fitness session at 6pm ? Don’t want to eat dinner before exercising but energy levels are low / feeling a bit hungry after work?

This is a situation I know too well and a lot of people ask me whats the best thing to eat before exercising to ‘keep them going’ until dinner. Here is the perfect thing…

These home made energy balls contain enough calories for energy to exercise and the good fat in them will keep you satisfied until your post workout meal.

Warning/ tip: put them in the freezer, and only de-frost two at a time (takes about half an hour to defrost) otherwise you may get tempted to eat loads of them – they taste good!
Put them in a container and take them to work, consume about an hour before exercising

Recipe (makes 24)

• Cup chopped cashews
• 2 tablespoons nut butter
• 1 tablespoon coconut oil
• ½ mashed banana
• 10 pitted dates – soaked in water to soften (water discarded)
• 1 cup desiccated coconut (unsweetened)

Blend everything except for the desiccated coconut in a food processor or blender. Put the mixture in a bowl and add the coconut. Mix the coconut in then roll a tablespoon of the mixture in to a ball x 24. Put in the freezer for 20 minutes to firm
Store in a container in the fridge (will be ok for 2 weeks) or in the freezer (ok for a month)

Cadi Fon is one of our wonderful Personal Trainers at iechyd Da, this blog was first written at

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