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
- 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
- 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.