Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Is trail mix a good pre-practice food?

22 Jan 2026 · 0 min

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In this segment, the speaker argues that trail mix, which is high in fat, is a poor choice for fueling before intense practice or training sessions. While the fat content of trail mix can provide slow‑release energy suitable for long, aerobic activities such as hikes or long runs, high‑intensity workouts rely primarily on glycogen derived from carbohydrates. Therefore, the speaker recommends carbohydrate‑rich foods rather than trail mix for pre‑practice fuel when the upcoming activity is very intense.

One of the worst pre-practice fuels that you can eat, which people probably think is a really good thing, but actually isn't the best thing to be having pre-practice, is trail mix. Everyone thinks trail mix is gonna give you a lot of energy. If you're on a long hike, that's great. But if you're going to a really intense practice or training, it's not the best thing. Trail mix is full of fats. Your body uses fat as slow-releasing energy for more aerobic-type workouts. So long, long runs or walks. But for super intense workouts, your body is using glycogen for energy, which is coming from carbs.