Fueling Long Runs with Whole Foods: The Power of Nuts and Dried Fruit

Posted on by magnolias + fluff

When it comes to long runs, fueling is everything. But you don’t have to rely on neon gels or processed chews to keep you going. Whole foods like nuts and dried fruits are compact, nutrient-dense, and surprisingly effective at delivering sustained energy on the move—plus, they don’t require a degree in chemistry to understand.

Why Whole Foods?

Whole foods provide a balance of carbs, fats, and protein in their most natural form. They’re easy on the stomach for many runners, and they offer added nutrients that synthetic fuels often leave behind—think fiber, antioxidants, and essential minerals.

Dried Fruits: Nature’s Energy Chews

Dried fruits are packed with simple carbohydrates that your body can quickly convert into fuel. A few top picks for runners:

  • Dates: High in glucose and potassium—great for quick energy and cramp prevention.
  • Raisins: Easy to chew, slightly sweet, and shown in studies to be as effective as commercial gels.
  • Dried mango, apricots, or figs: Naturally sweet and rich in fiber and iron.

Tip: Pair dried fruit with a little salt (or choose salted varieties) to help replenish electrolytes lost in sweat.

Nuts: Long-Lasting Energy

Nuts offer healthy fats and protein, which provide slower-burning fuel to keep you going strong over hours of effort.

  • Almonds: High in vitamin E and magnesium for muscle support.
  • Cashews: Creamy, slightly sweet, and rich in iron and zinc.
  • Walnuts: Packed with omega-3s for anti-inflammatory benefits.

Tip: Pre-portion a mix of nuts and fruit into small zip-top bags or reusable containers so you can grab, run, and go.

DIY Trail Mix Ideas

  • Sweet & Salty Classic: Almonds, cashews, dried cranberries, pretzel pieces
  • Tropical Fuel: Macadamia nuts, coconut flakes, dried mango, banana chips
  • Ultra Mix: Walnuts, raisins, dark chocolate chips, sunflower seeds

Timing Matters

  • Before your run: A small handful of dried fruit gives a carb boost without weighing you down.
  • During your run: Every 45–60 minutes, snack on 100–150 calories of your fruit-nut mix to keep energy levels steady.
  • After your run: Combine with water and a bit of protein to refuel and recover.

Final Thoughts

Whole food fueling isn’t just for hikers. Nuts and dried fruits are a time-tested, runner-approved way to stay energized without artificial ingredients. They’re portable, customizable, and easy to love.

Want to go even more natural? Try making your own energy bites with oats, dates, nut butter, and chia seeds for a compact snack with no junk—just real food, real fuel.

🥜 Homemade Energy Bites: Fuel-On-the-Go Balls

Ingredients:

  • 1 cup rolled oats
  • ½ cup nut butter (almond, peanut, or cashew)
  • ½ cup chopped dates (or raisins)
  • 2 tbsp chia seeds (or flaxseed meal)
  • 2 tbsp maple syrup or honey (optional for extra stickiness/sweetness)
  • 1 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Combine all ingredients in a bowl and mix well.
  2. Chill the mixture in the fridge for 15–20 minutes.
  3. Roll into 1-inch balls and store in the fridge for up to a week or freeze for longer storage.
  4. Take 2–3 bites with you on long runs for about 100–150 calories each.

💡 Add-ins: cocoa powder, shredded coconut, chopped dark chocolate, or cinnamon for flavor variations.

🏃‍♀️ Printable Trail Mix Combos for Long Runs

Mix NameIngredients
Sweet & SaltyAlmonds, raisins, pretzel bits, dark chocolate chips
Tropical FuelCashews, dried mango, coconut flakes, banana chips
Choco-Cherry BoostWalnuts, dried cherries, dark chocolate chunks, sunflower seeds
Ultra MixPeanuts, dates (chopped), salted pumpkin seeds, dried apricots
Maple CrunchPecans, dried apples, granola clusters, maple-glazed almonds

🧃 Pro Tip: Pair any mix with electrolyte water or a squeeze of lemon + salt in your bottle to stay balanced.

Easy Plant-Based Meals to Fuel Your Endurance Runs

Posted on by magnolias + fluff

Whether you’re training for your next 50K or heading out for a back-to-back long weekend, what you eat matters. Endurance running demands sustained energy, quick recovery, and gut-friendly fuel. For plant-based athletes, the good news is: you don’t need fancy powders or obscure superfoods. You can fuel strong with simple, everyday meals made from whole, plant-based ingredients.

Here are a few easy plant-based meals that hit the sweet spot between flavor, convenience, and performance:

1. Overnight Oats with Banana & Chia

Perfect for: Pre-run breakfast or recovery snack

Ingredients:

  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 ripe banana, mashed
  • 1 tsp maple syrup
  • Dash of cinnamon
  • Optional: nut butter or berries
  • Optional: 1 scoop of SuperPlants Beauty Berries

Why it works: Oats offer slow-digesting carbs, chia seeds help with hydration and Omega-3s, and bananas provide quick energy and potassium. It’s gentle on the stomach and easy to prep the night before an early run.

2. Sourdough Toast with Avocado, Hummus & Hemp Seeds

Perfect for: Post-run refuel or hearty snack

Ingredients:

  • 2 slices of sourdough
  • ¼ avocado, mashed
  • 2 tbsp hummus
  • Sprinkle of hemp seeds
  • Dash of sea salt and smoked paprika

Why it works: This savory combo is packed with healthy fats, plant-based protein, and complex carbs. Hemp seeds offer essential amino acids — a bonus for recovery.

3. Sweet Potato & Black Bean Bowls

Perfect for: Lunch or dinner after a long run

Ingredients:

  • 1 large sweet potato, roasted
  • ½ cup black beans
  • ½ avocado, sliced
  • ¼ cup quinoa or brown rice
  • Fresh lime, cilantro, and a sprinkle of nutritional yeast

Why it works: Sweet potatoes are a runner’s best friend — full of vitamin C, potassium, and easily digestible carbs. Black beans add protein and fiber, and quinoa helps repair muscles.

4. Chickpea Pasta with Spinach & Tomato Sauce

Perfect for: Pre-race carb loading

Ingredients:

  • 1 cup chickpea or lentil pasta
  • 1 cup fresh spinach
  • ½ cup tomato basil sauce
  • 1 tbsp olive oil
  • Red chili flakes and garlic powder to taste

Why it works: Chickpea pasta is a great way to get both carbs and protein in one bowl. Add leafy greens for iron and antioxidants to support endurance and reduce inflammation.

5. Energy-Packed Smoothie

Perfect for: Midday snack or breakfast-on-the-go

Ingredients:

  • 1 frozen banana
  • 1 tbsp almond butter
  • 1 tbsp flax or chia seeds
  • 1 cup oat milk
  • Handful of spinach
  • ½ cup frozen berries
  • Optional: 1 scoop plant-based protein (my personal favorite, Naked Pea Protein)
  • Optional: 1 scoop of SuperPlants Daily Greens

Why it works: This smoothie is balanced and energizing without being heavy. It’s quick to digest, making it perfect before shorter runs or as part of your recovery.

Tips for Plant-Based Endurance Nutrition

  • Think ahead: Meal prep for the week makes plant-based eating easy, even on peak training weeks.
  • Don’t fear carbs: Whole grains, fruit, and root veggies are key to long-lasting energy.
  • Get enough protein: Lentils, beans, tofu, tempeh, and seeds can easily cover your protein needs.
  • Hydrate and salt smartly: Add electrolytes to water and include sodium-rich foods like miso or pickles on long run days.

Final Thought: You don’t need to be a gourmet chef to fuel like a pro. With a few go-to meals and some basic planning, plant-based endurance nutrition can be simple, powerful, and delicious.

Want more recipes or a downloadable meal plan for training weeks? Drop a comment or sign up for the newsletter — we’re just getting started.

What I Eat the Week Leading Up to a Race: Fueling for Peak Performance

Posted on by magnolias + fluff

As race day approaches, I like to focus on a balanced diet that ensures my body is fueled, energized, and ready to perform. Nutrition plays a vital role in optimizing endurance and strength, so my meals are designed to provide the right combination of carbohydrates, proteins, fats, and micronutrients. Plus, hydration is essential to keep muscles functioning and avoid fatigue. Here’s what a typical week looks like for me leading up to the big race.

Day 1-3: Building a Solid Foundation

At the start of the week, my priority is maintaining a well-balanced diet. I make sure to include complex carbohydrates for sustained energy, lean protein for muscle repair, and plenty of vegetables to get vital vitamins and minerals.

  • Breakfast: Overnight oats with fresh berries, chia seeds, and a drizzle of honey
  • Lunch: Quinoa with roasted vegetables, chickpeas, and a lemon-tahini dressing
  • Dinner: Crispy sesame tofu with sweet potatoes and steamed broccoli

During this time, I also make sure to snack on healthy options like mixed nuts, fruit, and hummus with whole-grain crackers. These choices keep my energy levels stable throughout the day and provide a good mix of nutrients.

Day 4-5: Upping the Carbs

Midweek, I begin to gradually increase my carbohydrate intake to store glycogen in my muscles. This doesn’t mean overeating but focusing more on carbs as my training intensity lightens up.

  • Breakfast: Whole-grain toast with avocado and a poached egg
  • Lunch: Baked sweet potato with stir-fried tofu and veggies
  • Dinner: Pasta with peas and cannellini beans in garlic and avocado oil

Staying hydrated is also crucial. I aim for at least 3 liters of water per day, adding an electrolyte drink during my lighter runs or recovery workouts.

Day 6: Carbo-Loading and Final Preparation

As I get closer to the race, my meals are heavily focused on carbohydrates to ensure I’ve got plenty of stored energy for race day. This is when I make sure to eat meals like one of my favorite pre-race dishes: smashed beans on sourdough toast.

Beans on Sourdough Toast Recipe

This dish is a perfect combination of carbs, protein, and fiber, making it a simple but satisfying meal before a race.

Ingredients:

  • 1 can of cannellini or navy beans (drained and rinsed)
  • 2 slices of sourdough bread
  • 1 garlic clove (minced)
  • 1 tablespoon avocado oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon crushed red pepper (optional)
  • Salt and pepper to taste
  • 1 tablespoon fresh parsley (optional)
  • A splash of lemon juice

Instructions:

  1. Combine the beans, avocado oil, smoked paprika, crushed red pepper, salt, and pepper. Stir well and smash to your liking, allowing the flavors to meld (I like the texture of partially smashed beans, leaving some whole, but you could also blend to a hummus consistency).
  2. Toast the sourdough bread until golden.
  3. Spoon the beans over the toasted sourdough. Garnish with fresh parsley and a squeeze of lemon juice.
  4. Serve immediately, and enjoy!

Beans on toast is light enough not to weigh me down but hearty enough to provide a steady release of energy over several hours. The sourdough provides easily digestible carbohydrates, while the beans give me a boost of protein and fiber.

Day 7 (Race Day Eve): Keeping It Simple

The night before the race, I keep my meals simple and easy to digest. I avoid anything new or too rich that could upset my stomach. My goal is to feel light but fueled.

  • Dinner: A baked sweet potato with black beans
  • Evening snack: A banana or a handful of dried fruit

Hydration continues to be a top priority. I drink plenty of water throughout the day, sipping slowly to avoid bloating. I’ll also include a sports drink to ensure my electrolyte levels are balanced.

Hydration: The Key to Performance

Throughout this week, staying hydrated is as important as my food choices. Water keeps me energized, helps regulate my body temperature, and ensures that my muscles are functioning properly. In the days leading up to the race, I make sure to drink water consistently and use electrolyte supplements if I’ve been sweating heavily. On race day itself, I stick to small sips of water in the hours before the event to avoid feeling too full.

In summary, fueling for a race isn’t just about what you eat on race day—it’s about preparing your body in the week leading up to it. By focusing on a balanced diet, increasing carbohydrates, and maintaining proper hydration, I make sure I’m in peak condition to cross the finish line feeling strong and accomplished.

Take Care of Your Feet

Posted on by magnolias + fluff

Taking care of your feet is crucial for runners to prevent injuries and maintain optimal performance. I’ve experience some of the most intense maceration (trench foot) which has sidelined me at some of my most important running events. Through trial and error, I’ve found a great combination of socks and anti-chafe balms (I’ve tested them all!). Here’s a comprehensive guide to foot care for running:

1. Proper Footwear:

  • Invest in quality running shoes that provide adequate support, cushioning, and stability.
  • Get fitted for shoes at a specialty running store to ensure the proper fit and alignment.
  • Replace your shoes every 300-500 miles or when they show signs of wear and tear.

2. Socks:

  • Wear moisture-wicking socks to keep your feet dry and reduce the risk of blisters.
  • Choose socks made of synthetic materials or merino wool that provide cushioning and minimize friction.
  • I’ve found for shorter distances (50k and under) that compression socks work really well to protect my feet from swelling and excess moisture. My favorites have been the PRO Compression socks – they retain their compression through years of running and washing AND they come in so many fun colors and patterns.

3. Nail Care:

  • Keep your toenails trimmed straight across to prevent ingrown toenails.
  • Avoid cutting your nails too short or rounding the corners, which can lead to painful nail issues.

4. Foot Hygiene:

  • Wash your feet daily with mild soap and warm water to keep them clean and prevent bacterial or fungal infections.
  • Dry your feet thoroughly, especially between the toes, to minimize moisture and reduce the risk of athlete’s foot.

5. Blister Prevention:

  • Use lubricants or anti-chafing products on areas prone to blisters, such as the heels and toes.
  • I’ve been really happy with a few anti-chafing products – I try to find ones that don’t feel greasy or sticky (and there are so many options, so you’ll find what’s right for you) – here are a few of my favorites: Trail Toes, Desitin (surprisingly effective), and Barefoot Scientist Barrier4.
  • Wear moisture-wicking socks and properly fitting shoes to minimize friction and reduce the risk of blisters.

6. Callus Management:

  • Regularly exfoliate callused areas with a pumice stone or foot file to prevent the buildup of thick, rough skin.
  • Avoid removing calluses completely, as they provide natural protection for your feet during running.

7. Arch Support:

  • Consider using orthotic inserts or arch supports if you have flat feet or high arches to provide additional support and stability.
  • Consult with a podiatrist or physical therapist to determine the best type of support for your foot structure.

8. Recovery:

  • After long runs or intense workouts, elevate your feet to reduce swelling and promote circulation.
  • Use ice packs or cold therapy to relieve pain and inflammation in sore or injured areas.
  • Perform gentle stretches and self-massage techniques to relax tight muscles and improve flexibility.
  • I’ve also found that using a massage gun is really helpful to break down any really sore spots in my legs and my shoulders. The compression boots are great as well.
  • The day after a long run (if I’m not training for back to back long runs), I like to hop on a bike or stationary bike to get my legs moving with low impact.

9. Foot Strengthening:

  • Incorporate exercises to strengthen the muscles in your feet and ankles, such as toe curls, arch lifts, and calf raises.
  • Use resistance bands or balance tools to improve stability and proprioception in the feet.
  • I really enjoy using a stability cushion for foot and ankle strength.

10. Listen to Your Feet:

  • Pay attention to any pain, discomfort, or changes in sensation in your feet during running.
  • Rest and seek medical attention if you experience persistent or worsening symptoms, as they may indicate an underlying injury or condition.