Repair your muscles and boost your energy with these eight-ingredient protein bites

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You only need 15 minutes to prepare these high-protein salted caramel ginger and turmeric bites

Salted caramel protein bites on a serving tray next to a spoon
(Image credit: The Turmeric Co)

In the hours leading up to a workout, I have a large coffee to give me a burst of energy. Many other people use pre-workout shakes instead and see them as just as crucial as a post-workout smoothie to get results. 

However, if you're after a tasty alternative, this eight-ingredient recipe makes four portions of salted caramel energy bites to boost you before or after your training. Plus, there's a scoop of protein powder to aid your recovery. 

The recipe was developed by the team at The Turmeric Co and uses the company's Raw Turmeric and Ginger shot, but you can switch this for 30g of turmeric and 10g of fresh ginger if you don't have one to hand.

The recipe makes four portions, only takes 15 minutes to prepare, an hour to set in the fridge, and a short while to let the chocolate topping dry before their ready to eat. 

Salted caramel protein bites on a serving tray

(Image credit: The Turmeric Co)

Protein energy bites instructions

  • In a food processor, blitz the nuts and oats for a few seconds to form a fine flour.
  • Add in the remaining ingredients and blend until well combined.
  • Roll the mixture into balls, place them onto a parchment-lined tray, and pop them into the fridge or freezer for an hour to chill.
  • Gently melt the dark chocolate and decorate your bites by either coating or drizzling in the chocolate. 
  • Allow these to set for an additional 1 hour, then enjoy!

Protein energy bites ingredients

  • 1 cup cashews/almonds
  • 1 tbsp coconut oil
  • 1/2 cup pitted dates
  • 1/2 cup oats
  • 1 tbsp cacao powder
  • Pinch of sea salt
  • 30g protein powder (salted caramel works best)
  • 1 Turmeric Co. raw turmeric & ginger shot
    • Or swap for 30g of turmeric and 10g of grated fresh ginger
  • 60g dark chocolate for coating

You can use a plant-based protein powder and vegan dark chocolate, so it's an inclusive option if you're following a plant-based diet or prefer dairy alternatives and want something to complement meals from the best vegan cookbooks

Aside from the protein your body uses to repair the small muscle fiber tears caused by your training, ginger also plays a crucial role, as ginger helps prevent sore muscles after a workout

This makes it a low-cost way to reduce delayed-onset muscle soreness (DOMS), especially if you couple that with a quick self-massage using a foam roller to engage blood flow into the affected area. 

The Turmeric Co's recipe is designed around one of the company's ginger and turmeric shots. These types of health shots are relatively common at gym bars, health food stores, and even some coffee shops. 

As with any nutritional supplement, it's worth considering are ginger shots good for you. There's not much research on the shots themselves (a blend of ginger and fruit juice), but the ginger itself has several benefits.  

There's growing evidence that ginger can boost your immunity, relieve nausea, may help regulate your blood sugar, and could even reduce menstrual pain. And turmeric is regularly listed as one of the best foods for joint pain, making these bites a great choice if you do suffer from sore knees or other joint troubles. 

James Frew
Fitness Editor

James is a London-based journalist and Fitness Editor at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.

In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.