Power Peanut Butter-Pretzel Bites

A little backstory for how these incredible pretzel bites came to be: Last week, my son's track coach suggested that the kids eat a handful or so of pretzels before and after practice. Not just any pretzels, he wanted them to choose a variety with sodium bicarbonate (sodium bicarbonate is actually baking soda but it's not listed on all pretzel labels). I understood why; sodium bicarbonate acts as a buffering agent against acidity the body (think of lactic acid buildup after intense exercise). Studies show that consuming sodium bicarbonate enhances physical performance in both elite and novice athletes. Plus, pretzels provide fast-digesting carbs (AKA, a quick source of energy), while replenishing sodium lost through sweat (which helps prevent fatigue and muscle cramps). 

So I ran out and got those pretzels.

Then I started wondering: what could I add to the pretzels to further enhance my boys' performance, both before and after their workouts? Here's what I came up with:

• Peanut butter powder: With 85% less fat and calories than traditional peanut butter, I chose peanut butter powder for it's superior protein content, without the added fat that could weigh my kids down. Peanut butter also contains vitamin E, which helps with muscle recovery. 
• Oats: Oats provide complex carbohydrates that boost energy and alertness.
• Honey: Honey contains more antioxidants than sugar and is a good source of potassium, which helps improve muscle function and reduce soreness. 
• Dark chocolate: Stay with me here... studies show that athletes who consume dark chocolate before a race (running or cycling) require less oxygen intake than athletes who don't eat the sweet treat. In fact, participants in one study showed a 21% improvement in performance when they nibbled on chocolate before a race. How does it work? There's a compound in dark chocolate (epicatechin) that increases nitric oxide production the body. Nitric oxide causes blood vessels to dilate, reducing oxygen consumption. The net, net? Athletes can maintain their pace for longer. Awesome, right?
• Vanilla: Pure vanilla extract (not imitation) is a powerful antioxidant with the ability to reduce inflammation. 

Imagine how powerful this little snack can be? Here's how you pull it all together, and it couldn't be easier. 

And, for a gluten-free version, use gluten-free pretzels!

Power Pretzel Bites with Peanut Butter and Chocolate

6 tablespoons peanut butter powder (I used PB2, but there are other brands)

1/4 cup oats (regular or quick-cooking), not steel cut

3 tablespoons water

2 tablespoons pure honey

1/2 teaspoon pure vanilla extract

Small pretzels, preferably with sodium bicarbonate (I used 35 for this recipe)

In a food processor, combine peanut butter powder, oats, water, honey, and vanilla. Process until blended, scraping down the bowl once or twice and processing again. Transfer the mixture to a small bowl. You should have about 1/2 cup, like this:

Dip/scoop the pretzels in the peanut butter mixture and transfer them to a parchment-lined baking sheet. Refrigerate for 30 minutes (and up to 24 hours). They will look like this: 

Melt the chocolate in the microwave, checking and stirring every 20 seconds. Dip the peanut butter-coated part of the pretzel into the chocolate and return to the lined pan. It will look like this: 

Refrigerate for 10 minutes, until the chocolate hardens. Keep the pretzels in an airtight container and nibble on them whenever you need a blast of POWER!

Makes about 35 pretzel bites