7 Must Have Ingredients For Your Trail Mix

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Written by: Stephanie Boville, Registered Dietitian, MSc, RD


Trail mix can be a fantastic way to increase your energy intake for athletes looking to gain weight! Even 1/4 cup of nuts and seeds packs a BIG punch regarding calories for such a small volume. 

1. Pumpkin Seeds have a good amount of protein & magnesium 

2. Walnuts have a good amount of plant based omega 3’s 

3. Cashews have some iron 

4. Almonds have a good amount of vitamin E and some calcium 

5. Peanuts have niacin, folate and selenium 6. tart cherries have been shown to improve inflammation, oxidative stress and reduce soreness after training. They also are a natural source of melatonin and therefore may also help you get a better night rest. 

7. Dark Chocolate contains polyphenolic compounds that help with our overall health and wellness (cognition and heart health)- also they just taste delicious!

Have a great workout!

Stephanie Boville dietitian GRSM Cambridge
Stephanie Boville MSc, RD
Registered Dietitian

Stephanie Boville joined GRSM June 2019. Stephanie is a Registered Dietitian who specializes in sport nutrition. She has completed her BASc degree in Applied Human Nutrition, MSc degree in Exercise Nutrition and Metabolism, both at the University of Guelph, and a professional Dietetic internship at London Health Sciences Centre. She is a regulated health professional with the College of Dietitians of Ontario. In her spare time, she enjoys learning the art of Olympic Weightlifting, baking and spending time outside. Her philosophy is that all food fit in moderation and truly believes that nutrition can have a huge impact on our sport performance and health.

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