Sometimes people ask me how I balance marathon and half marathon training with hiking. While I quickly learned some basics during our first summer here in Washington (don’t hike on the same day as a long run and pack more water than you’ll anticipate needing), the answer is actually fairly simple. I eat a lot to support that level of activity.
Not only do I eat enough, but I also opt for nutrient-dense foods especially on long run and hiking days (well, most of the day – I definitely indulge on these days as well!). Foods rich in complex carbohydrates, healthy fats, magnesium, iron, and potassium are staples in my diet on those days.
Magnesium in particular is a key nutrient for endurance athletes. Magnesium reduces muscle fatigue by lowering the accumulation of lactic acid in the blood and promotes better sleep (and therefore better recovery) thanks to its calming effect, amongst other benefits.
However, surveys have found that up to 70% of the general population (which statistically does include runners and other athletes) has a magnesium deficiency. Beyond a general inadequate consumption of magnesium (due to diets high in processed foods), endurance athletes in particular require more magnesium than the general population.
Why? Magnesium is one of the primary electrolytes and you lose it through sweat during running. Low magnesium can impact athletic performance and overall health, so whether you are running, hiking, cycling, or swimming, you want to ensure that magnesium is abundant in your diet through natural sources.
What’s one of the best sources of magnesium? Pumpkin seeds (also known as pepitas).
I’ve shared other pumpkin seed recipes before, including this goat cheese and pepita salad and this sweet potato buddha bowl. Recently, though, for our strenuous hike up Mount Washington, I made homemade granola bars from this recipe. Since Ryan is mildly allergic to almonds, I substituted pumpkin seeds in place of the almonds in the recipe. The result was a granola bar that was sweet, salty, crunchy, and delicious.
So naturally, I began to think of other portable and nutritious hiking and post-run snacks which I could stuff pumpkin seeds into, and I came up with these trail mix cookies. With rolled oats, raisins, pumpkin seeds, dark chocolate, and coconut oil, these trail mix cookies are snack during or after exercise. They’re full of complex and slow-burning carbohydrates, plant-based fats, magnesium, iron, and potassium.
Plus, the dark chocolate and chewy cookie texture provides a sense of indulgence and reward, which we all know is helpful while hiking for several hours or after completing a long run. As important as vitamins and minerals are, food should also taste good! These trail mix cookies are healthier, more satisfying, salty-sweet, and chewy – like a good oatmeal raisin (or oatmeal chocolate chip) cookie, only better.
Trail Mix Cookies
Laura NorrisIngredients
- 1 cup whole wheat flour I use Bob's Red Mill stone ground
- 1 cup old-fashioned/rolled oats
- 1 teaspoon pumpkin pie spice or cinnamon
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 4 tablespoons coconut oil softened (not melted)
- 1/2 cup brown sugar
- 4 tablespoons natural unsweetened applesauce
- 3 tablespoons pure maple syrup or honey
- 1 teaspoon vanilla extract
- 1 egg
- 1/2 cup shelled and roasted pumpkin seeds
- 1/2 cup dark chocolate chips
- 1/2 cup raisins
Instructions
- In a small mixing bowl, stir together the flour, oats, baking powder, baking soda, pumpkin pie spice, and salt.
- Use a stand mixer or hand beaters to cream together the coconut oil, brown sugar, applesauce, and maple syrup for 2-4 minutes or until smooth. Add the egg and vanilla extract and beat on medium speed to combine.
- Set the mixer speed to low and slowly add the dry ingredients to the wet ingredients, beating until well combined. Stir in the pumpkin seeds, raisins, and dark chocolate chips.
- Chill the dough in the fridge for 1 hour.
- Preheat the oven to 350 degrees Fahrenheit. Line two baking sheets with parchment paper.
- Use a scoop or large spoon to shape the dough into 16 balls. Place on the sheets with plenty of space in between each cookie.
- Bake for 15-20 minutes. Begin checking for doneness at 15 minutes. Less time will yield a chewier cookie, more time will yield a crispier cookie.
- Let cool on the baking sheet for 10 minutes and then move to a cooling rack. Store in an airtight container for a few days or store in the freezer to keep for several months.
Notes
Linking up for Foodie Friday!
[Tweet “Fuel your weekend with healthy trail mix cookies #dairyfree #healthyeats #cookies #fitfluential #sweatpink via @thisrunrecipes”]
What’s your favorite type of cookie?
Chewy cookies or crispy cookies?
What are your weekend plans?
21 Responses
These look so good! I remember reading about magnesium and runners but I didn’t really know how to get more in my diet. I don’t really like eating seeds alone but I think these cookies would be delicious!
Thank you! Seeds definitely taste better in cookies or homemade granola/Larabars if you’re not a big fan of them. Avocado, greens, fish, yogurt, beans, and even dark chocolate are rich in magnesium, but I agree -it’s sometimes confusing to know exactly what will provide it or (what really trips me up) how often and much of any given thing to eat.
My favorite type of cookie? ALL OF THEM! 🙂 Including these – Pinning and making this weekend!
That’s the best type of cookie! 🙂 I hope you enjoyed them if you made them!
And now I need to find a marathon to train for :DI love trail mix, I like cookies, these are awesome. Cookie preference wise, I like crispy outside edges and chewy interiors. Basically, I want it all, and I want it delivered to me by hot men. Is that too much to ask
Thank you! I want the cookies to magically make themselves on command – is that too much to ask? 😉
Yum! I actually started taking a magnesium supplement for both sleep and running related issues but had no idea pumpkin seeds were such a good source. I love them in salads!
I love them in salads also – such a good crunch! I take magnesium at night for sleep as well – I find it works just as well if not better than melatonin because it’s relaxing but doesn’t leave one draggy the next morning. Win!
These look so good! You’re so right about magnesium. It’s extremely important. And I think it’s even more crucial for women to take it, just like iron, if I’m not mistaking.
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Iron is highly important for women as well, although supplementing it is tricker than with magnesium because it’s easier to overdo the iron. Both are so important in diet, and thankfully a lot of the same foods offer both!
YUM! Chewy cookies all the way over crispy. I love oatmeal chocolate chip, regular chocolate chip, and snickerdoodle the most! But I’ll eat any cookie (but no oatmeal raisin!)
Same here! Oatmeal chocolate chips cookies are the best! So chewy and chocolately 🙂
these cookies look so yummy! my favorite type of cookie is a good old chocolate chip but I enjoy all the varieties really!
Thank you! Yes love a good old chocolate chip cookie – you can never go wrong with that! 🙂
These cookies look pretty tasty. I will have to add them to my list to try out soon!!
I was not aware of the magnesium “issues” that many of us could face. Maybe I should pay more attention. :/
As for my favorite kind of cookie….snickerdoodle or a REALLY good chocolate chip cookie. 🙂
Thank you! Not all runners have magnesium issues, but it can be a reason for fatigue in training or muscle cramps. Usually vegetarian diets are high in them thanks to beans, yogurt, nuts/seeds, and avocado!
I didn’t know that about magnesium, but thanks for sharing. How much is the recommended daily amount for intake? I recently started taking this so wanted to share this also in case you’re interested in giving it a try!
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According to the article from Competitor (https://triathlon.competitor.com/2015/01/nutrition/why-endurance-athletes-need-magnesium_10168) women need 350 mg but endurance training may increase the needs up to 500-800 mg, depending on the intensity of training. And thanks for the link! I take a magnesium supplement before bed – it really is so calming and relaxing!
Good to know! Thank you!! I’m definitely going to start taking this regularly now that I know!
I always eat chocolate chip cookies for breakfast, and so I just recently baked breakfast cookies with oatmeal, chocolate chips, peanut butter and maple syrup and they’re AMAZING. These cookies look a lot healthier and meatier too. I should try them. I guarantee that after two of those bad boys slammed down with a strong cup of coffee would bring on the poo STAT!
Those breakfast cookies sound amazing! I love peanut butter, maple syrup, oats, and chocolate, so I’d gobble those down with coffee right there with you.