This trail mix recipe provides both carbohydrate and protein, making it a quick way to re-fuel your muscles after practice, until you can get to your next meal.
Most athletes know the importance of a post-workout snack, but finding portable snacks can be a challenge. A sandwich, chocolate milk or a balanced smoothie can do the trick, but they also require a way to keep them cold. Snacks that don’t require refrigeration are very convenient. A trail mix is just that. It’s an easy option, becasue you can take it will you wherever you go. You can keep it in the car, your bookbag or your school locker. The key, is making one with the right balance of nutrients for recovery.
How Do Carbohydrates and Protein Help After-Exercise
So, what do I mean by the right balance of nutrients? After exhaustive exercise, muscles benefit from both carbohydrates and protein. Carbohydrates are the most important part of your recovery meal because fuel working muscles. The carbohydrate-rich foods you eat replenish the glycogen stores that were depleated during exercise. By supplying carbohydrates, your body can spare the protein from being used as fuel, and instead allow it to build and repair muscles tissue.
Traditional trail mix recipes do not provide the balance of nutrients recommended for recovery. They usually have plenty of carbohydrates, but tend to be too high in dietary fat and too low in protein to be considered a great post-workout snack. That’s why, I created a trail mix recipe with roasted soybeans. Soybeans, and products made with soy, are among the only plant-based foods that provide all of the essential amino acids. Soy beans add a “complete” or high-quality protein to the trail mix, while keeping the dietary fat at an acceptable amount.
Making Homemade Protein-Packed Trail Mix
This trail mix recipe provides the ratio of carbohydrate to protein recommended for recovery, while keeping the dietary fat content in balance. It also meets my other criteria- it’s easy to make, portable and it tastes great.
To make it, simply combine all of the ingredients together, mix well, then portion it into single-serve containers. That way, it’s ready to take it with you. You have a quick snack to re-fuel your muscles after practice. When you get home, you can have a balanced meal.
Give it a try and let me know what you think.
Post Workout Protein Packed Trail Mix
Ingredients
- 1/4 cup semi-sweet mini chocolate chips
- 1/2 cup raisins
- 3/4 cup Dry roasted soybeans
- 1/2 cup mini pretzels, crushed
Instructions
- MIx all ingredients together. Using a measuring cup, scoop 1/2 cup into a plastic bag or sealed storage container. Recipes Makes 4 - 1/2 cup servings
Notes
- Nutrition Facts: (per ½ cup serving): 240 calories, 36 g carbohydrates, 2 g fiber, 9 g protein, 8 g fat, 3 g saturated fat, 8% daily potassium, 10% daily iron.
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Hi, I’m Heather – a registered dietitian, busy mom, consultant, adventure junkie and travel addict who has mastered living healthy on the go. My blog is where I share simple recipes and healthy living tips to help and inspire others to live their best life.