From Court to Couch: A Dietitian's Favorite Tennis Fuel

A Dietitian’s Favorite Snacks for Tennis & the US Open 

The US Open is officially here, and between watching my favorite matches and getting on the court myself, I've been thinking about how much snacks fuel both activity and entertaining this time of year. One of my fave items to make is an energy bite that gets dressed up as a truffle later on. Think: fuel for your own matches + doubles as a sweet treat when cheering on the pros at home. 

As a Dietitian, Here's What I Look for in a Pre-Workout Snack 

Before hitting the court, here's what to look for in a pre-activity snack:

• Quick-digesting carbs to provide fast, usable energy without weighing you down during activity
• Something a bit lower in fiber and fat, since these nutrients slow digestion and can sit heavy right before you move
• A small amount of protein as a bonus, to help that energy last a little longer
• Portable options like Medjool dates, an apple and peanut butter, or a handful of trail mix

Why Medjool Dates Are a Go-To (On and Off the Court)

Medjool dates are truly a star when it comes to activity fuel and party food. As a dietitian, I love that they're a natural energy source with a caramel-like taste. Since dates are considered a fresh fruit, they have naturally occurring sugars (carbohydrates) with no added sugars.

What's pretty cool is that the same qualities that make them a great pre-workout snack are exactly what make them a crowd-pleaser at a party: that natural sweetness people genuinely crave, without a long ingredient list. Going from the court to the watch party is seamless!

Energy Bite "Tennis Balls"

Time to introduce the star of the show: my Medjool date energy balls, coated to look like little tennis balls. The base is simple: blended Medjool dates, cashews, nut butter, and protein powder– rolled into balls and coated in white chocolate tinted a soft tennis-ball green, then finished with
piped white chocolate “laces.”

Grab the full recipe here: Energy Bite “Tennis Balls”

Both the energy bite base and the truffle version freeze well, so you can easily make a batch ahead of a big match! Fuel for the game, and a treat for the watch party… enjoy and happy US Open watching!

RECIPE: Salted Caramel Protein Bites

Salted Caramel Protein Energy Bites:

Energy Bite Ingredients:

• 1 cup roasted cashews
• 1 cup Natural Delights Medjool dates (about 8)
• 1/2 cup unsweetened coconut flakes
• 1/2 cup vanilla protein powder of your choice
• 2 tablespoons hemp seeds, chia seeds, or ground flax seed
• 2 tablespoons peanut butter
• 3 tablespoons vanilla almond milk or water
• 1/4 teaspoon sea salt
• 1 teaspoon cinnamon
  

Optional Truffle Ingredients:

• 1 cup white chocolate chips or melting wafers
• Green & white food coloring

Energy Bite Instructions:

1. In a food processor, blend cashews and dates until mostly broken down until a crumbly consistency.
2. Add the rest of the ingredients and blend until smooth, about 3 minutes. Put in the fridge for 10 minutes to slightly chill.
3. Roll into 1-inch bites. Store in the fridge for up to 1 week or freezer for up to 3 months.

Truffle Instructions:

1. Melt 3/4 cup of the white chocolate in the microwave in 20-second intervals, stirring between each, until smooth.
2. Stir 1 drop green and 3 drops yellow food coloring into the melted chocolate until you reach a soft tennis-ball green.
3. Dip each bite into the tinted white chocolate using a fork, letting the excess drip off. Set on parchment paper and chill in the freezer for 5 minutes to set.
4. Melt the remaining 1/4 cup white chocolate in a separate bowl and transfer to a piping bag (or a zip-top bag with the corner snipped). Pipe two curved laces across each ball to mimic a tennis ball seam.
5. Let the laces set, then store bites in the fridge for up to 1 week or the freezer for up to 3 months.
   
   
   
   
   Mackenzie Burgess, RDN, is a Los Angeles-based registered dietitian nutritionist and recipe developer at Cheerful Choices. Mackenzie focuses on customizable recipes with ingredients "of your choice." She's passionate about improving people’s kitchen confidence through easy meals, kitchen hacks, and her virtual Coaching + Cooking program.