Runners Trail Mix Food

GLUTEN-FREE TRAIL MIX

Gluten-Free Trail Mix image

This gluten-free trail mix recipe is convenient, plenty filling and nutritious to boot. The dried cranberries are rich in simple carbohydrates -much needed energy when exercising, the macadamia nuts have protein, which slows down the aforementioned carbs and makes this mix stick to your gut and the chocodrops are packed with the anti-oxidants found in dark chocolate. View the full recipe: http://www.elanaspantry.com/2008/03/31/my-favorite-trail-mix/

Provided by Elanas Pantry

Categories Lunch/Snacks

Time 5m

Yield 1/2 gallon, 16 serving(s)

Number Of Ingredients 3

Ingredients

3 cups macadamia nuts
3 cups dried cranberries (juice sweetened)
2 cups chocolate chips (dagoba chocodrops)

Steps:

Combine ingredients.
Serve.

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12 BEST FOODS FOR RUNNERS: WHAT TO EAT AND WHEN - CUREJOY

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Bananas. When to consume: Before, during, and after a run. Advertisements. Bananas are great almost any time for a runner. With 18.5 to 34.7 gm of carbohydrates, 0.9 to 1.7 gm of protein, and very little fat (0.27 to 0.5 gm), they are an easy-to-digest snack to fuel up on before a run.
Orange Or Orange Juice. When to consume: After a run. Drinking it right before a run can cause acid reflux. Advertisements. Oranges are loaded with vitamin C, a powerful antioxidant that can help relieve sore muscles and fight free radical damage your body experiences after strenuous aerobic exercise.
Almonds. When to consume: As a part of everyday diet. If you want to have almonds before a run, try almond nut butter on toast. Almonds are a good addition to your diet in general.
Chicken. When to consume: A few hours before a run or after the run. Advertisements. Protein is an essential part of the runner’s diet but having too much fat is a no-no as it can add on unwanted weight and slow you down.
Lean Beef. When to consume: after a run or at least 3 hours before a run. Lean beef has the dual benefit of being a good protein source that’s readily available, while also supplying you with zinc and iron.
Eggs. When to consume: on the morning of the run or after a run. Another excellent protein source, eggs are a popular choice for many reasons. Besides the 6 gm of protein an egg contains, it also has immune-boosting vitamins and minerals like zinc, vitamin A, E, and B. Plus, there’s iron that helps with maintaining healthy red blood cells.
Salmon. When to consume: as a part of regular diet and after a run. While on the subject of anti-inflammatory foods, salmon is another delicious way to get those omega-3 fatty acids into your system.
Whole Grain Cereals, Bread, And Pasta. When to consume: as part of regular diet, the evening before the run, and in limited quantity on the morning of the run.
Sweet Potatoes. When to consume: after a run. Sweet potatoes are not unlike bananas in the benefits they offer. They are easy to eat, simply roasted, mashed, or sauteed, and are a good source of potassium – about 230 mg in a 100 gm serving.
Kale. When to consume: after a run. Kale is an anti-inflammatory food that is rich in antioxidants. It is low calorie too, which means you can dig in without feeling guilty.

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THE 8 BEST ESSENTIAL FOODS FOR RUNNERS | NUTRITION FOR RUNNERS

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9 HIGH-ENERGY PLANT-BASED SNACKS FOR ... - NO MEAT ATHLETE

From nomeatathlete.com
Reviews 7
Published 2015-01-21
Estimated Reading Time 6 mins

Trail mix. Along with fruit, trail mix is my everyday snack. I don’t eat much at once, but make it a point to get a big handful or two every day — mainly for the long-term health benefits of nuts.
S’nuts. S’nuts are almonds with a sweet, salty, smoky glaze, created by Jason Sellers, chef and co-owner of Plant, my favorite restaurant in Asheville.
Whole wheat pita with almond butter or hummus. This is my bridge between my smoothie and lunch if I’m training for a race and feel the need to add that mid-morning mini-meal between my smoothie and my lunch.
Peanut butter and banana “quesadilla” Let’s be clear here. This one almost didn’t make the list when what we’re shooting for is a list of healthy snacks.
Granola. My favorite granola, ever? This one that chef Mo Ferris came up with for my book, No Meat Athlete, which is why I put it in! It’s peanut-buttery, which is a nice change in the world of sometimes-dull granola.
Energy Bars. Energy bar recipes abound, and I can’t honestly say I’ve tried all that many of them — I use the ones from this blog fairly often (the Ultimate Energy Bar Formula is a favorite).
Raw banana mash. Matt calls this a non-blended smoothie, and it’s easy, cheap, and tasty (and raw!). He eats it for breakfast, but it would make a perfectly good snack, especially if you sprinkle in a crunchy, salty component like granola.
Apples with nut butter. Self-explanatory. Try sunflower seed butter if you’re bored of peanut and almond butters. Doug Hay, co-host of NMA Radio and blogger at Rock Creek Runner
Roasted chickpeas. Roasted chickpea recipes abound (couldn’t say that a few years ago — thanks, internet!) , but Doug and I both like Angela’s over at Oh She Glows.

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From runtastic.com
4/5
Published 2020-10-15
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Bananas. If you need a high-carb energy booster before your afternoon run, you can’t go wrong with a banana. This fruit also contains a healthy dose of potassium (about 400 mg).
Oats. Oatmeal is the perfect breakfast when you want to go out for a run afterwards. It provides you with plenty of carbs (one serving contains about 25 g) and is high in fiber.
Peanut butter. We are talking about pure peanut butter without any additives like sugar, salt or oil. It’s a good source of vitamin E, which is probably the most effective antioxidant among the vitamins.
Broccoli. This green vegetable is full of vitamin C, making it one of the best foods for runners. Wondering why? Studies show that vitamin C can help reduce the risk of, or even prevent sore muscles after intense workouts.
Plain yogurt. Yogurt is the perfect combination of carbohydrates and proteins. It has a value of nearly 85%, meaning that it has a high percentage of essential amino acids (which cannot be synthesized by the body and so must be obtained through food).
Dark chocolate. As a diligent runner, you are allowed to treat yourself once in a while. Dark chocolate (with at least 70% cacao) may lower your blood pressure and cholesterol levels.Plus, the flavanols (secondary metabolites) contained within help reduce inflammation.
Whole-grain pasta. It is no coincidence that people often hold pasta parties the night before a marathon. These events not only help put you in the right mindset for the next day’s race, but the high-carb meal also fills up your glycogen stores.
Coffee. Studies have shown that a cup of coffee can give your high-intensity interval training a boost. The caffeine contained within helps you run faster and cover your training distance in less time.The important thing is that you drink black coffee – without milk and sugar.
Potatoes. Potatoes, like bananas, are a valuable source of potassium, making them a staple of every runner’s diet. Also worth mentioning is their calorie content.

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From runnersworld.com
Estimated Reading Time 7 mins
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Almonds. Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.
Eggs. One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.
Sweet Potatoes. This Thanksgiving standard should be on the plates of runners year-round. Just a single 100-calorie sweet potato supplies more than 250 percent of the DV for vitamin A in the form of beta-carotene, a powerful antioxidant.
Whole-Grain Cereal With Protein. While cereals in general get a bad rap, not all cereals are created equal. Skip cereals made of refined grains and packed with sugar.
Oranges. Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness.
Canned Black Beans. One cup of these beauties provides 30 percent of the DV for protein, almost 60 percent of the DV for fiber (much of it as the cholesterol-lowering soluble type), and 60 percent of the DV for folate, a B vitamin that plays a key role in heart health and circulation.
Mixed Salad Greens. Rather than selecting one type of lettuce for your salad, choose mixed greens, which typically offer five or more colorful delicate greens such as radicchio, butter leaf, curly endive, and mache.
Salmon. Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats.
Whole-Grain Bread. Runners need at least three to six one-ounce servings of whole grains per day, and eating 100 percent whole-grain bread (as opposed to just whole-grain bread, which may contain some refined grains and flours) is an easy way to meet this requirement since one slice equals one serving.
Frozen Stir-Fry Vegetables. Research shows that eating a combination of antioxidants, such as beta-carotene and vitamin C, may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free-radical damage.

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Energy / Protein Bar. This is perhaps the easiest, no-hassle snack you can pack. I mean, all you gotta do is stop at a grocery store and you’re set. The great thing is many energy bars have a really good balance between complex carbohydrates, protein, and natural sugars.
Trail Mix. When we only bring one snack it is usually trail mix. This go-to snack is perfect for hiking because it’s portable, calorie and protein-dense, satisfying, and easy to make or buy.
Nuts. Maybe you like to enjoy your fruit and nuts separately. It’s alright, we won’t judge. Well, we won’t judge too much. But regardless, if you only like nuts (hmm, maybe I should rephrase that)… Nuts are great on their own too.
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Dried fruit. Dried fruits are a favorite for many hikers because not only will they deliver a good dose of natural sugar (perfect for when you’re feeling faint), but they are lightweight, calorie-dense, and won’t spoil.
Fruit Leather. Yet another way to carry your fruit with you! Fruit “leathers” are essentially the grown-up version of fruit roll-ups, and they typically are made with simple ingredients like dried fruit and juice.
Granola. Easy to snack on, granola has a mix of complex carbs, healthy fats, and sugar. We really like the almond butter granola from Trader Joe’s because it has 5 grams of protein, simple ingredients, and has large clusters, making it perfect for snacking on the go.
Tuna or Salmon packets. For a big punch of protein, bring a packet of tuna or salmon for a substantial snack. We aren’t crazy about tuna on its own, but mixed with some salt and pepper or Trader Joe’s Everything but the Bagel seasoning, it’s pretty darn good!
Peanut butter filled pretzels. If you’re looking for an easy sweet-and-salty snack, look no further! Peanut butter-filled pretzels are a good way to get protein and energy.
Banana or plantain chips. Which will you choose: Sweet banana or its more savory cousin, the plantain? Either way, the benefit of banana chips is that they are sturdier than your typical potato chip, so they’re less likely to become chip dust by the time you’re ready to eat them.

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Coconut water. Sodium is one electrolyte your body sweats out, but there are many others, including calcium, potassium, and magnesium. Coconut water gets the nod because it provides all four of the above, as well as phosphorus.
Water and salt. For a more “no-frills” approach, try simply adding 1/8 to 1/4 teaspoon of salt to your water bottle. It’s an easy way to replenish the liquids and salts your body sweats out when it needs them the most.
Flavored water. Want to level up your water? For some extra nutrients and carbs, take the water bottle and cram in some fruit slices, berries, and herbs.
Sports drinks. A 20-ounce bottle of Gatorade has 39.9 grams of carbs. The same amount of Powerade has 48.6 grams of carbs. A 2008 study suggests that these drinks may help you stay hydrated during exercise, and one from 2005 suggests they may delay fatigue during exercise, even though they’re not the best way to refuel.
Iced green tea with honey. Straight out of a bee’s face and into your exercise regimen, honey may help fuel the fire. Honey contains more antioxidants than regular sugar.
Sports gels. Occupying a goopy place somewhere between liquid and food, runners’ gels are manufactured supplements that come in a tremendous variety of flavors and functions.
Bananas. One medium banana contains 27 grams of fast-digesting carbohydrates that can be just as effective as a carbohydrate drink in terms of performance, blood sugar, and oxidative stress.
Baby food. Share on Pinterest. Hear us out, OK? We know babies don’t often head out on marathon runs. The strengths of baby food are digestibility and portability: It can be easily stored in a pocket-friendly zip-top bag, and its mashed-up consistency means some of the digestive work is already done (think Mama Bird feeding her fledglings).
Raisins. Share on Pinterest. Dried fruits are a terrific choice in the middle of a run for the same reason they’re an iffy choice the rest of the time: They’re very high in calories and barely feel like you’re eating anything.
Dates. Share on Pinterest. Dates are high in natural sugars (with about 5 grams of sugar each) and potassium (656 milligrams each). This makes them a sweet, energizing choice to pop in your mouth mid-marathon.

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