Podcast Summary: Female Sports Nutrition: Intuitive Eating, Increase Energy, Sports Nutrition Planning, Disordered Eating in Athletes
Episode: Ep. 32 - My Go-To Protein Balls Recipe For A Quick and Healthy On The Go Snack
Host: Kristen Ziesmer, Female Sports Nutritionist, Personal Trainer
Release Date: February 6, 2025
Introduction to the Episode
In Episode 32 of "Female Sports Nutrition," Kristen Ziesmer focuses on providing female athletes with a practical and nutritious snack solution: protein balls. Recognizing the common struggle of finding suitable, muscle-maintaining snacks on the go, Kristen shares her favorite recipe that is both easy to prepare and tailored to meet the unique nutritional needs of active women.
The Challenge of Finding the Right Snack
Kristen opens the episode by addressing a common dilemma faced by many athletes and active individuals:
Kristen: "How often have you found yourself needing a well-balanced snack that energizes you and supports muscle maintenance, but there’s simply nothing available?" [00:00]
She highlights the frustration of either skipping snacks or settling for unhealthy vending machine options, emphasizing the need for a reliable, portable snack that aligns with athletic goals.
Introduction to Protein Balls
Kristen introduces the concept of protein balls as an ideal solution:
Kristen: "I'm going to share my favorite protein ball recipe today. It’s quick, easy, and requires no cooking or baking." [00:34]
She emphasizes the simplicity of the recipe, which can be prepared in under ten minutes and customized with various ingredients to suit personal tastes and dietary preferences.
Recipe Breakdown
Ingredients
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Rolled Oats
- Quantity: 3 cups
- Note: Kristen prefers certified gluten-free oats due to her celiac disease but mentions that regular plain rolled oats work just as well. [00:34]
-
Protein Powder
- Quantity: 2 scoops (approximately 1/3 to 1/2 cup)
- Options: Whey, brown rice, pea, or soy protein powders. [00:34]
- Customization: Choice of flavors, such as vanilla or chocolate, to alter the taste of the protein balls. [00:34]
-
Nut Butter
- Quantity: 1 cup
- Options: Almond butter, peanut butter, or mixed nut butters like Nutso.
- Recommendation: Choose a natural nut butter without added sugars or hydrogenated oils, such as the peanut butter from Costco that only contains peanuts and salt. [00:34], [01:49]
-
Liquid Sweetener
- Quantity: 1/2 cup
- Options: Real maple syrup or honey.
- Caution: Kristen warns against products that mix real honey or maple syrup with cheaper sweeteners like corn syrup. She advises sourcing pure products, either through certifications or directly from local producers. [01:49]
Kristen: "There’s a whole controversy on honey where manufacturers combine it with corn syrup. Ensure you’re getting the real deal by checking certifications or buying directly from local beekeepers." [01:49]
Preparation Steps
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Combine Dry Ingredients:
- Mix rolled oats and protein powder in a large bowl. [01:49]
-
Add Wet Ingredients:
- Incorporate nut butter and liquid sweetener into the dry mixture. [01:49]
-
Customize (Optional):
- Add-ins such as mini chocolate chips, nuts, or raisins can be included to vary flavors and enhance nutritional content. [01:49]
-
Form the Balls:
- Roll the mixture into golf-ball-sized spheres. [01:49]
-
Storage:
- Refrigerate the protein balls to maintain their structure and prevent melting. Kristen typically prepares a batch once a week or every other week. [01:49]
Nutritional Information and Serving Suggestions
Each protein ball contains approximately 100 calories and 6 grams of protein. Kristen recommends consuming about three protein balls per serving to ensure a balanced intake of protein, carbohydrates, and fats, making it an effective snack to support energy levels and muscle maintenance.
Kristen: "I’d recommend having about three protein balls as a decent-sized snack to provide a well-rounded intake of nutrients." [01:49]
Versatility and Usage
These protein balls are versatile and can be consumed at various times throughout the day:
- Mid-Morning or Mid-Afternoon Snack: To maintain energy levels and prevent unhealthy snacking. [01:49]
- Pre-Workout: Provides necessary carbohydrates and proteins to fuel performance. [01:49]
- Post-Workout: Aids in muscle recovery and replenishes energy stores. [01:49]
- Long Gaps Between Meals: Ideal for situations where meals are spaced out by four or more hours. [01:49]
Kristen underscores that while protein balls are a superb snack option, they are not intended to replace meals but rather to complement a balanced diet.
Benefits of Protein Balls
- Convenience: Lightweight and easy to carry without generating noise, unlike crunchy snacks. [01:49]
- Taste and Texture: Soft, chewy, and delicious, making them enjoyable for all ages, including children. [01:49]
- Nutritional Balance: Each serving offers a mix of protein, carbohydrates, and fats essential for active lifestyles. [01:49]
Encouragement and Community Engagement
Towards the end of the episode, Kristen invites listeners to try the recipe and share their experiences:
Kristen: "If you try it, let me know! I’d love to hear how you liked it." [01:49]
She also encourages feedback through reviews and suggests connecting via her social media platforms to foster a supportive community.
Conclusion
Kristen wraps up the episode by reiterating the importance of having a sustainable and personalized nutrition plan. By sharing her protein ball recipe, she provides a tangible tool for female athletes to enhance their nutrition strategy, maintain muscle mass, and achieve overall fitness goals without succumbing to diet culture or complicated dietary rules.
Notable Quotes
-
Kristen on Snack Challenges:
"How many times have you been out somewhere and needed a snack that helps maintain your muscle mass, not detracts from it?"
[00:00] -
Kristen on Real Sweeteners:
"Ensure you’re getting the real deal by checking certifications or buying directly from local beekeepers."
[01:49] -
Kristen on Serving Size:
"I’d recommend having about three protein balls as a decent-sized snack to provide a well-rounded intake of nutrients."
[01:49]
Final Thoughts
Episode 32 serves as a practical guide for female athletes seeking to improve their snacking habits with a nutritious, easy-to-make option. Kristen Ziesmer not only shares a valuable recipe but also imparts wisdom on ingredient selection and customization, empowering listeners to take control of their nutrition with confidence and ease.
Connect with Kristen Ziesmer:
- Facebook Group: Female Sports Nutrition
- Instagram: @elitenutritionperformance
- Website: elitenutritionperformance.com
Kristen encourages listeners to join her community, share their experiences, and stay tuned for future episodes packed with more insights and practical tips on female-specific sports nutrition.