These TKD No-Bake Mocha protein balls give you the extra carbs you need for a glycogen-depleting workout.
I know what you’re thinking: “What does TKD mean, anyway?” TKD stands for Targeted Keto Diet.
For those who haven’t heard of it, the Targeted Keto Diet is a type of keto diet where you eat 20-50 grams of carbohydrates around your workout times — about 30 minutes before an intense workout such as HIIT, Crossfit, or long distance running.
The main purpose of following a TKD diet? To boost your performance and prevent fatigue in the middle of your workout.
With that having said, TKD is for athletes and fitness junkies. Are you one? If your answer is yes, then this snack recipe is for you.
How to Make TKD Mocha Energy Balls
What Charles and I love most about these energy balls is that they’re super beginner-friendly. There’s no baking involved and the only tool you’ll need is a blender or food processor. Since I don’t have a food processor at home, I used a blender.
The key to making perfect energy balls is to add and blend one ingredient at a time. This allows all the ingredients to be blended evenly.
After blending everything, you scoop out a mixture using a spoon (or your bare hand as long as it’s clean) and roll them into balls. Finally, coat each energy ball with desiccated coconut. That’s it!
You’ll find all the ingredients at the grocery.
Or you probably already have them at home!
And since this is a pre-workout snack, we’re going to use a complete protein source like whey protein. See what I’ve used in the picture below. It’s Optimum Nutrition’s Gold Standard 100% Whey (Cookies & Cream flavor). 1 scoop contains 24 grams of protein.
I would have named this recipe TKD Cookies & Cream energy balls but to be honest, they taste more like mocha. You can try Optimum Nutrition’s Chocolate flavored whey protein if you like!
Well to be completely honest with you, this recipe was my second attempt at making TKD energy balls. For the first one, I’ve used Kiss My Keto’s Keto Collagen protein powder (Chocolate flavor). That had 10 grams of protein per scoop which was lower than ON’s whey, but the difference was that Kiss My Keto had collagen in it — which we know is good for our joints, skin, and hair.
Here’s the outcome of the energy balls that had Kiss My Keto’s collagen powder as the protein source. You can see that the balls are darker, just like traditional chocolate bliss balls.
Here’s the complete list of ingredients for our TKD mocha energy balls:
- Instant oats – You can get your carbohydrates on the TKD from oats, a whole-grain food. Oats are also high in fiber and are filling!
- Protein powder (of your choice) – Whether you use whey powder or collagen powder as your source of protein, that’s totally up to you. Tip: Pick a good-tasting protein powder. If not, you won’t enjoy these energy balls at all. I can assure you that my choice of powders in this recipe are delicious in case you haven’t tried them yet.
- Coffee shots – I used two shots of espresso dark roast. General fact: Adding coffee to your chocolate or mocha desserts makes them taste way, way better. Caffeine will also give you an energy boost especially for a morning or afternoon workout.
- Maple syrup – This adds sweetness to the energy balls. But if you’d rather not have it, that’s fine too.
- MCT oil (or coconut oil) – MCT stands for medium-chain triglycerides which are healthy fats that support weight loss and increase your energy. MCT oil contains 100% MCTs, while coconut oil has about 45% – 65% of MCTs.
- Desiccated coconut – This ingredient will add a coconut flavor and fragrance to your recipe. Desiccated coconut also makes for a wonderful dessert topping/coating.
Frequently Asked Questions
1. Will these energy balls kick me out of ketosis? Technically speaking, consuming carbs will bring your ketone levels down and possibly kick you out of ketosis. The good news is that working out gets you back into ketosis since it depletes your stored glycogen.
2. Is the Targeted Keto Diet right for me? The TKD is for you if you love exercising but find yourself needing an energy boost while on a standard keto diet (SKD). TKD should give you just the right amount of carbs to push through your workout.
3. How many TKD energy balls can I make? For this recipe, you can make 16 medium-sized energy balls.
4. How many energy balls can I eat? For the TKD, have 2 to 4 balls before your workout. 4 balls will give you 31.2g of total carbs or 28.9g of net carbs.
5. Can I make these energy balls ahead of time? Yes! We recommend making them ahead of time for the entire week. A batch should cover 4 workout sessions.
6. How long will they last in the fridge? When properly sealed in a Ziploc bag, it will last for up to one week.
TKD No Bake Mocha Energy Balls
- 250 g instant oats
- 60 g protein powder (cookies and cream or chocolate flavor)
- 60 ml espresso coffee (or 2 shots)
- 6 tbsp maple syrup
- 30 g desiccated coconut
- 15 ml MCT or coconut oil (or 1 tablespoon)
- Add the instant oats in a blender or food processor. Blend until they achieve a powder-like consistency.
- Add in the desiccated coconut. Blend again.
- Add in the protein powder, followed by the coffee shots, maple syrup, and MCT oil.
- Transfer the blended mixture into a separate container.
- Scoop out a mixture and roll into a medium-sized ball using your hands.
- Coat each ball with desiccated coconut.
- Place in the fridge for an hour before eating.
- Calories: 256
- Total carbohydrates: 31.2g
- Dietary fiber: 2.3g
- Total sugars: 19g
- Total fat: 10.3g
- Protein: 12.8g
- Sodium: 37mg