Homemade Trail Mix: The Ideal Grab-N-Go Snack

December 11, 2012 | Brian Lebo

Must See Nutrition Videos

On-the-go athletes can have difficulty finding healthy snacks. Since they should eat every few hours, having options is critical if you want to stick to this plan.

Homemade trail mix is a healthy, nutritious and portable snack that can complement any diet and nutrition plan. It's simple to make, and each serving provides carbohydrates (for quick energy), protein, healthy fats, vitamins and minerals. Combined, all of these nutrients will fuel your body and make sure you are ready for a workout, practice or game later in the day. (Learn the 5 Pillars of Nutrition.)

I recommend buying the ingredients in bulk, making several servings and storing your homemade trail mix in snack-sized baggies. You can then keep them in your backpack, locker, car or any other place that's convenient.

Trail Mix Ingredients

Nuts and Seeds

Every serving of nuts provides protein, fiber, healthy fats and minerals like potassium and phosphorus. I typically use almonds, pecans, pistachios and/or walnuts. Sunflower seeds are also a great option since they also provide zinc and vitamin E.

Fruit

Fruit is an obvious choice because of its carbohydrate and nutrient content. Dried fruits like raisins, cranberries, apples and bananas are great options. You can pick only one or as many as four of these fruits.

Chocolate

Yes, chocolate is on the list of ingredients. It can be very good for you as long as you don't overdo it. Opt for dark chocolate because it is rich in flavonoids— antioxidants that protect cells from damage. (Find out more about antioxidants.)

Homemade Trail Mix Recipe

There is no specific recipe for this trail mix. It's as you like it. You can combine as many ingredients as you want. Here is a combination that I've found works quite well:

  • Almonds - 20-25 almonds
  • Walnuts - 1/4 cup
  • Raisins - 1/4 cup
  • Dark Chocolate M&M's - 1/4 cup

This makes one serving. Multiply as desired.

 

Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...

Featured Videos

Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,267,361
Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 197,717
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 397,574
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,217
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,450,145
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,255
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,916
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,152,827

Load More
More Cool Stuff You'll Like
Where the Paleo Diet Falls Short

Where the Paleo Diet Falls Short

5 'Good Foods' That Might Be Bad for You

5 'Good Foods' That Might Be Bad for You

Why You Should Say No to Diet Foods

Why You Should Say No to Diet Foods

Small Change, Big Difference: 5 Foods You Should Buy Organic

Small Change, Big Difference: 5 Foods You Should Buy Organic

Load Up on These Foods at Your Backyard Barbecue

Load Up on These Foods at Your Backyard Barbecue

5 Simple Food Swaps That Make Eating Out Healthier

5 Simple Food Swaps That Make Eating Out Healthier

5 Delicious Ways to Make Junk Food Less Junky

5 Delicious Ways to Make Junk Food Less Junky

5 Healthy Foods That Got a Bad Rap

5 Healthy Foods That Got a Bad Rap

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

Cookout Commandments: What to Eat (and Avoid) at Your Summer BBQ

5 Foods That Are Stunningly High in Sodium

5 Foods That Are Stunningly High in Sodium

Healthy Eating at Restaurants: Decoding a Diner Menu

Healthy Eating at Restaurants: Decoding a Diner Menu

Healthy Makeovers for 3 Classic Meals

Healthy Makeovers for 3 Classic Meals

6 Healthy Foods You're Overeating

6 Healthy Foods You're Overeating

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

You Should Eat the Peel of These 12 Fruits and Vegetables

You Should Eat the Peel of These 12 Fruits and Vegetables

6 Eating Mistakes That Undo Your Workouts

6 Eating Mistakes That Undo Your Workouts

3 Fruits and 3 Vegetables Athletes Must Eat

3 Fruits and 3 Vegetables Athletes Must Eat

How Marc Gasol Got Better by Overhauling His Diet

How Marc Gasol Got Better by Overhauling His Diet

How Friends and Family Affect Your Food Choices

How Friends and Family Affect Your Food Choices

The Best Foods for Digestive Health

The Best Foods for Digestive Health

Brown Rice vs. White Rice: Does It Really Matter?

Brown Rice vs. White Rice: Does It Really Matter?

Registered Dietitians Reveal Their Favorite Ways to Eat Fruit

Registered Dietitians Reveal Their Favorite Ways to Eat Fruit

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

Healthy (and Unhealthy) BBQ Ideas For Athletes

Healthy (and Unhealthy) BBQ Ideas For Athletes

How to Eat Healthy at a Dingy Sports Bar

How to Eat Healthy at a Dingy Sports Bar

9 Athlete-Approved Peanut Butter Sandwiches

9 Athlete-Approved Peanut Butter Sandwiches

How Undereating Can Make You Gain Weight

How Undereating Can Make You Gain Weight

Binge Eating Disorder and Athletes

Binge Eating Disorder and Athletes

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The Boston Cannons' ‘Keep It Real’ Eating Plan

The Boston Cannons' 'Keep It Real' Eating Plan

5 'Healthy' Side Dishes That Are Worse Than French Fries

5 'Healthy' Side Dishes That Are Worse Than French Fries

12 Foods Every Athlete Should Eat

12 Foods Every Athlete Should Eat

11 Food Services That Deliver Ready-Made Nutritious Meals

11 Food Services That Deliver Ready-Made Nutritious Meals

The Cheat Meal Day: Why It's Not So Smart

The Cheat Meal Day: Why It's Not So Smart

5 Ways Junk Food Can Mess With Your Head

5 Ways Junk Food Can Mess With Your Head

What to Eat If You Hate Bananas

What to Eat If You Hate Bananas

9 Foods to Eat When You Want to Lose Fat

9 Foods to Eat When You Want to Lose Fat

Are You Eating Too Much Protein?

Are You Eating Too Much Protein?

4 'Bad Foods' That Might be Good for You

4 'Bad Foods' That Might be Good for You

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

7 Foods That Are Ruining Your Workouts

7 Foods That Are Ruining Your Workouts

Terrible Toppings: The 5 Worst Things We Put on Food

Terrible Toppings: The 5 Worst Things We Put on Food

10 Athlete-Approved High-Protein Cereals

10 Athlete-Approved High-Protein Cereals

Fuel Up Fast With 4 Smoothies From the New York Giants

Fuel Up Fast With 4 Smoothies From the New York Giants

5 Protein-Packed Recovery Shakes

5 Protein-Packed Recovery Shakes

Salad Showdown: Which Greens Are the Healthiest?

Salad Showdown: Which Greens Are the Healthiest?

A Sneaky Food Additive Athletes Should Avoid

A Sneaky Food Additive Athletes Should Avoid

YardBarker