Three of my five brothers coach this sport called Volleyball.
I guess you could say they are all a bit crazy about it. I know you would say that if you hung out at our house for a day or two. Typical conversations revolve around the best coaching techniques, playing styles, who’s good and who is not, frustrations with teenage drama, (Don’t ask me the details I’m sworn to secrecy.), rosters, scores, rival teams, and all that good stuff.
These three brothers also play competitive volleyball. And they are pretty good at it. Needless to say the working out and nutrition topics rate pretty high around here, too. We’ve had some fine debates on weight lifting vs cardio and protein vs. carbs.
While we all have our own ideas, we can pretty much agree when it comes to protein – you’ve got to get enough of it.
Then we argue about what enough is…
Oh well, the last one living wins! It’s all in fun.
Protein is vital for building and retaining muscle and living a healthy lifestyle. Running around all day, coaching, playing volleyball, putting kids through suicide drills (properly named. Trust me, I’ve tried them.), and hitting more balls…sometimes it’s hard to make time to refuel with healthy food – or even find healthy food to refuel with.
My mission this year is to get the guys to bring their own snacks to munch on. Hence, the new rage on the courts – P3Bs (Peanut Protein Power Balls). It’s a good start.
1 jar Smuckers chunky peanut butter
1/2 to 3/4 c. Raw honey
4 scoops unsweetened whey protein powder
1 T. Vanilla
1/4 c. Chia seeds
1/2 c. Raisins
1 c. 60% cocoa chocolate chips
makes 45 balls
First mix together the peanut butter and honey. I make it a rule to never measure honey because it’s the stickiest stuff ever and half of it ends up staying in my measuring cup. So I recommend eyeballing it. If you get too much in, you can always add more protein powder to even it out.
Add protein powder and vanilla and stir until combined. Added bonus – You get a nice workout making these by hand.
It should look like this… and you may want to put the spoon down and take to kneading it.
Add the fun stuff – raisins, chips and chia seeds.
I have to tell you about chia seeds now… just in case they are as new to you as they were to me a couple years ago.
Chia seeds are high in fiber and are a complete protein. They are also high in Omega-3 essential fats, calcium and include trace minerals and vitamins. When soaked, you can make a pudding with them, not unlike tapioca. Try it with coconut milk, dates and vanilla. Yum!
So, yeah, do yourself a favor and add chia seeds to the mix! :D
Roll into balls and coat in unsweetened cocoa powder. Be sure not to breath in if you snitch a bite!
Chill in take-away containers for the road.
And, for your information… each ball has approximately 5.6 grams of protein and 9.5 g. of carbohydrates. Not bad for a bite this yummy, aye?