Hey there friends! Things have been a wee bit busy lately, but all is well in the P2P kitchen. October is going to be a busy month, though it always seems to be that way as the holiday season fast approaches. This year we are also using the month as our 5k training program for one of our awesome corporate clients at Excellence in Exercise. I get to have fun helping guide participants through the month-long program, as well as share some healthy snacks that are great to fuel those training runs.
I'm kicking off the recipes with a ridiculously easy version of a snacking staple--trail mix! Whether you take your training to the trails, the treadmill or the track, a good snack always comes in handy when you are on the go between work and your workout. Though there are many options out on the store shelves, making some at home helps you customize the ratio to your wants and needs. Plus you can make it slightly different every time!
Why is trail mix such a good option?
For this particular mix I also took care to add ingredients that are great for recovery from training. The walnuts contain Omega 3 fatty acids that can help with inflammation and muscle repair. Tart cherries contain antioxidants that have also been studied in relation to possible benefits to muscle recovery and repair after exercise, as well as heart health. Not to mention consuming some beforehand can also give you a carbohydrate boost to fuel your running. Cinnamon enhances the flavor, but is another great spice to have in your cabinet for its anti-inflammatory benefits. And the chocolate, well, there are some benefits to eating dark chocolate for its antioxidant compounds, but also a few nibbles of chocolate in your healthy trail mix can be a much better way to satisfy a sweet tooth than with a plate of cookies. ;)
Makes 1 Quart Jar
Place all the ingredients in a quart jar or bag. Shake to mix together. Portion out into smaller containers to have quick snacks throughout the week, or bring the whole jar/bag to work for snacks throughout the work day if you can keep yourself from eating it all at once...
You can easily switch up some of the nuts for alternatives like almonds or pistachios, though walnuts do have the highest Omega 3 content out of the most common nuts, so they are good to have as a staple in your mix. Flax, chia or hemp seeds would be an excellent addition, as well. Other dried fruit like dates can be a great add in for their magnesium content (also great for muscular recovery) or dried blueberries for their high antioxidant content. Just make sure to watch your portion sizes if necessary to maintain proper energy intake for the day. Trail mix is great runner fuel, but can be easy to overdo it, so make sure to leave plenty of room for the leafy greens, vibrant vegetables, complex carbohydrates and protein to fill the rest of your runner's plate.
Happy running!
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