Fueling with Trail Mix
The energy needs of athletes are high, and their schedules are often busy. Snacks that pack in a lot of nutrients, energy, and can be eaten on-the-go are key for ensuring that athletes are able to meet their nutrition needs throughout the day.
Trail mix is a great snack option for athletes. It’s high energy, and contains a combination of protein, carbohydrates, and healthy fats. If the nuts and/or seeds are salted, it is high in sodium, which helps athletes replace electrolytes lost in sweat. And it is packed with vitamins, minerals, and antioxidants.
Trail mix is satisfying, balanced snack for between meals or after workouts. It will also help to sustain you through a lower intensity endurance activity like a hike or a bike ride. However, it doesn’t make a great pre-workout or during workout snack for higher intensity activities. Trail mix is high in fat and fiber, which digest slowly. This means that you won’t have quick energy for your activity and you may feel heaviness in your gut during higher intensity activities.
If you are tired of the traditional trail mix, you can make your own. And you can use whatever you have on hand! Just include 1-2 things from each of these categories and mix!
Carbohydrates: pretzels, goldfish, cheerios, Chex, popcorn, granola, Life cereal
Although these types of foods aren’t in a traditional trail mix, adding cereal or crackers will help athletes meet their higher than average needs. Choose a salty carbohydrate (like pretzels) if you are replacing heavy sweat losses.
Dried fruit: raisins, cranberries, cherries, banana chips, apple, tropical dried fruit
When choosing dried fruit, try to use fruits that don’t have added sugars. And it may be beneficial to choose a dried fruit high in potassium for replacing potassium lost in sweat (dried bananas, dried apricots, and prunes are good options).
Nuts/seeds: peanuts, almonds, cashews, walnuts, pepitas, sunflower seeds, pistachios, dry roasted edamame
Choose salted nuts to keep your electrolytes replenished if you are trying to replace sweat losses.
Something sweet: dark chocolate, white chocolate, cocao nibs, M&Ms, peanut butter chips, coconut, chocolate covered raisins, chocolate covered nuts, chocolate covered coffee beans
Dark chocolate and cocao nibs provide antioxidants.
Looking for a recipe to get you started?
Tropical Trail Mix
Dried mango
Dried pineapple
Cashews
Peanuts
Dried, flaked coconut
White chocolate chips
Popcorn
Soy Nut Trail Mix
Roasted soy nuts
Sunflower seeds
Pumpkin seeds
Dried apple pieces
Dried blueberries or cranberries
Dark chocolate chips
Life cereal
Cherry-Blueberry Antioxidant Trail Mix
Roasted peanuts
Roasted almonds
Shelled pistachios
Dark chocolate chips
Dried tart cherries
Dried blueberries
Dried, flaked coconut
Granola
What’s your favorite combination?
Hi, I’m Anna!
Welcome to the Nutrition with Anna blog! Sharing recipes, sports nutrition tips, & inspiration to eat foods that fuel your lifestyle and athletic goals without rules or restrictions.