Make Your Own Trail Mix Bar

by Brooke on June 18, 2013

Post image for Make Your Own Trail Mix Bar

Need a healthy snack at your next event or party?   Make your own trail mix bar!  It is a great way to allow your guests to get creative and make their own snack.

Last week, I was invited to Running Away Multisport‘s Ladies Night to speak about recovery snacks.  I wanted to have an activity at my table to help tie in the information I was presenting to the female runners in attendance.  My trail mix bar consisted of a good combination of protein, carbohydrate and fun (treat) choices.   I had to add some treats to the table, because it was ladies night!!!

I kept encouraging everyone to choose at least one protein and carbohydrate when making their trail mix.  Since, we know that consuming a carbohydrate and a protein source immediately after exercise (within thirty minutes) aids in recovery.   Carbohydrates are needed to refuel our muscles and protein is need to repair/rebuild our muscles.

To make your own trail mix bar you need:

1)  Hand Sanitizer.  I think this is always great to have on hand (pun-intended)!

2)  Snack-sized plastic bags.

3)  Bowls and spoons for each item.

4) Protein choices: 

  • Nuts (almonds, walnuts, peanuts)
  • Soy nuts
  • Seeds (sunflower, pumpkin, sesame)

5) Carbohydrate choices:

  • High fiber/low sugar cereal
  • Granola
  • Pretzels
  • Unsweetened dried fruit:  raisins, dried apricots, apple chips, dried papaya, dried cranberries, dried cherries

6)  Fun stuff (enjoy in moderation):

  • M&Ms (I don’t recommend using chocolate chips they melt faster)
  • Dried coconut
  • Marshmallows
  • Yogurt covered raisins
  • Chocolate covered fruit

Note:  It is important to ask your guests if they have any allergies when setting up a table like this.  I would also recommend saving all the food labels in case someone wants to review an ingredient list.



{ 0 comments… add one now }

Leave a Comment