We鈥檒l admit it: sometimes it鈥檚 worth lacing up for a race with no time goals, no fancy gear, and no anxiety. If you鈥檙e new to the fun-run game, summer鈥檚 the perfect time for your first. These spirited, festive options are a great way to shake up Sunday Runday, bond with your听family in a new way, or learn how to conquer race-day nerves.

Starlight Run

Portland, Oregon; June 1

It鈥檚 like Mardi Gras but for runners. This year marks the 41st anniversary of . The party kicks off at 7:00 p.m., meaning glow sticks and neon body paint will light the way through your downtown course. Expect to see plenty of participants dressed in costume, all putting on a show for the more than 250,000 spectators who come out to cheer as part of the annual Rose Festival.

State Street Mile

Santa Barbara, California; June 2

This one-mile race is the official race. Dog owners can race as a team with their pup, but be warned: the competition is stiff. The world record for fastest dog and owner time was set here in 2016, with a 4:13 mile.听

Riverwest Beer Run

Milwaukee, Wisconsin; June 9

Why wait for the post-race beer when you could just have it during? It鈥檚 only 1.8 miles long, but this organized beer run certainly won鈥檛 be where you set a PR. You have four mandatory brewery stops, where you鈥檒l try one of Milwaukee鈥檚 finest. We recommend training your stomach for this one.

Cookie Daze 5K

Newton, Kansas; June 15

Forget gels and chews for a quick hit of energy. you have to eat three cookies at every aid station before continuing on to the next. While your belly may not thank you, your taste buds certainly will.

Midnight Sun Run

Anchorage, Alaska; June 22

Alaska gets approximately 20 hours of sunlight every day around the summer solstice. arrive near dinnertime to watch the costume parade before toeing the line for a 10 p.m. start. You鈥檒l watch the sun set around 11:40 p.m. and, if you鈥檙e lucky, catch the northern lights while you run. The event offers the marathon distance, plus a half marathon and 5K option.

Twilight Half Marathon

Vancouver, Washington; June 29

听starts at 6 p.m., so you鈥檒l cross the finish under the stars. And with a 5K and 10K option on the same night, you can even bring friends to the party who aren鈥檛 as stoked on going long.

Alien Chase 5K/10K/Walk

Roswell, New Mexico; July 6

If you鈥檝e ever wondered if there鈥檚 life in outer space, to your summer calendar. Part of the paranormal town鈥檚 annual UFO festival, the Alien Chase gives you a firsthand look at some of the the country鈥檚 most alien-friendly terrain.

Oregon Trail 5K

Oregon City, Oregon; July 13

Drawing inspiration from the 1980s computer game, 听requires runners to do much more than just make it from the start to the finish. Throughout the 5K course, you鈥檒l be forced to decide how to get to the next station鈥攍ike floating or fording across a river. Those calls will ultimately determine how quickly you make it to the end.

Liberty Mile

Philadelphia, Pennsylvania; August 9

Although this attracts an elite field, it also includes different waves, so that there鈥檚 a spot for everyone. Heats include a kids-only option, a dog race, and a masters class, meaning the whole family can compete.

Elvis Presley 5K Run

Memphis, Tennessee; August 10

, the former home of the King of Rock and Roll. The course winds through Presley鈥檚 estate, with each block flanked with Elvis and Priscilla impersonators. At the end, you鈥檒l be treated to an Elvis-themed party that includes food, drink, dancing, and, of course, his music.

This article was originally published on May 22, 2018. The publish date has been updated to reflect current race information for 2019.

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Twelve tested products to keep you safe, happy, and fast on the dirt.听

Salomon Lightning Race Waterproof Jacket ($150)

This 听skips bells and whistles without skimping on breathability or durability. It鈥檚 light and stuffs easily into a pack, and the hood and taped seams make it wet-weather capable.

Suunto Spartan Sport Wrist HR Baro听Watch ($549)

Want to track more than distance, pace, and heart rate? This gives you barometric pressure, altitude, elevation gain, and recovery time, too. You can also follow popular routes on the face.

Ultimate Direction Ultra Vesta 4.0 Hydration Vest ($135)

A classic design鈥攕nack pouches, flask holsters, roomy pock颅ets鈥�. Stretch mesh and a cinch lumbar system provide an adjustable body-hugging fit.

Brooks Notch Thermal Longsleeve听($75)

Soft and wick颅ing, the is thick enough for evening runs and sleek enough to wear to dinner.

Coast FL60听Headlamp ($40)

With an ultrawide beam that shines up to 104 feet on high, can light up the whole trail. And with a battery life of 19 hours on low, it鈥檒l get you home safe when you鈥檙e out late.

The North Face Flight Better Than Naked Shorts ($65)

These are tailor-made for long days. A thick, midrise waistband with zippered pockets holds necessities, while stitch-free seams make chafing a thing of the past.

Buff America Trucker Hat ($28)

Look no further for the perfect blend of form and function. prevents sunburns and a sweaty scalp, and adds some patriotic steeze to your running kit.

Tracksmith Twilight T-shirt ($48)

Finally, 听that moves with your body instead of confining it. Its antimicrobial fabric wards off stink and dries quickly, and its long sleeves provide just enough coverage for shoulder season.

Hoka One One Speedgoat 2 Shoes ($140)

Hundred-mile weeks are no match for with 30 millimeters of cushion in the heel. A close-颅fitting mesh upper and rockered midsole mean it doesn鈥檛 sacrifice speed when you鈥檙e going long.

Patagonia Peak Mission Tights ($119)

Say hello to the most out there. They鈥檙e wicking, warm enough for dawn and dusk, and so comfy you鈥檒l forget they鈥檙e on.

Darn Tough Vertex 1/4 Ultra-Light Cushion Socks ($18)

With a plush, supportive bottom and feathery weight, 听are just high enough at the ankle to protect against branches and debris.

Leki Micro Trail Vario听Trekking Poles ($215)

help you cover ground without losing pace. Quickly adjust the height or fold them up to 15 inches long when you don鈥檛 need 鈥檈m, and unclip the strap without slipping your hand out.

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With more 100-mile wins than any ultrarunner in history, is no stranger to suffering over long distances. Beyond his hundred-miler wins鈥攆ive of which came at Colorado鈥檚 famously grueling midsummer Hardrock 100鈥攈e has also set FKTs on the Appalachian Trail and Pony Express Trail and founded a race of his own in Utah, the .

Proper fueling is critical to distance-running success, and that preparation begins long before race day. Some ultrarunners are known for their religious adherence to a strict diet filled with high-quality calories and performance-boosting ingredients. Meltzer, on the other hand, has a daily beer habit, while running the AT, and regularly eats Three Musketeers bars and ice cream.

We spoke to Meltzer about what he eats in the days and hours leading up to a race. He agreed to share, with one caveat: The best thing you can do is keep things simple and consistent.

One Week Before

鈥淚 don鈥檛 change a thing here. Whatever I want, I eat without overthinking it. In my case, that often means a bunch of food that sounds odd when you say it all together鈥攕teak, chicken, lots of bacon, pizza, crepes, verde burritos鈥攊t doesn鈥檛 matter to me. A verde burrito is one of my favorites, though, made with herby-green sauce and jalape帽os.鈥�

One to Two Days Out

鈥淚鈥檓 almost always traveling at this point before a race. But I鈥檓 not one of these people who brings the ingredients for a perfectly curated and balanced meal with me on the road. I eat at a restaurant and get whatever looks good to me. Will I eat at McDonald鈥檚? No. But I鈥檓 really not picky. Honestly, after two hours in a 100-miler, everything in my stomach is totally gone anyway. So I don鈥檛 really worry about changing my food choices all that much.鈥�

The Night Before

鈥淎gain, I鈥檓 at a restaurant the night before, totally satisfying my cravings. That usually means a burger and fries or another pizza鈥攑robably pepperoni. I don鈥檛 overeat, but I do eat earlier than normal to make sure I can get my business done the next morning. I could also go for one of those verde burritos, but I try to stay away from too much fiber.鈥�

Race Day

鈥淚鈥檓 really consistent (read: boring) here. I鈥檒l have a yogurt and banana. It goes down easy and isn鈥檛 overwhelming to my system. Back in the day, I used to eat huge breakfasts before big races, but that would upset my stomach. A lighter meal seems to work best for me, especially since I鈥檓 empty so soon after the start. Then I just go with gels, salt caps, and some strawberries and pineapple throughout the hundred miles. This year at Western States, I had popsicles in my cooler with dry ice!鈥�

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As you age, it鈥檚 natural to feel a slowdown, but it doesn鈥檛 have to be extreme, says Leslie Bonci, a registered dietitian and the owner of Pittsburgh-based . 鈥淥lder bodies tend to lose muscle mass and store more body fat, usually in the belly or waist,鈥� she says. 鈥淰itamin and mineral needs also change鈥攆or example, your body becomes less efficient at producing B12, often tied to increasing endurance鈥攚hich can have an especially profound impact on athletic performance if you don鈥檛 adjust your nutritional intake accordingly.鈥�

Although a lifelong balanced diet is the best way to stay healthy, there are a few small tweaks and additions you can make as you age to support long-term performance.

20s and 30s

Your body is still burning through fuel at a rapid pace. Although your days of eating cupcakes for lunch with impunity may be behind you, your caloric needs haven鈥檛 decreased. You need plenty of protein and fat to support your athletic pursuits, Bonci says. Just be sure to focus on high-quality calories, and cut down on simple sugars and processed foods. Especially in your early twenties, it鈥檚 crucial to get enough iron鈥攆ound in red meat, beans, and dairy鈥攚hich attaches to the hemoglobin in your red blood cells to carry oxygen throughout the body, thereby improving your endurance. This is especially important if you have a period, since you lose iron with your monthly flow.

40s

You may notice increased belly fat in your forties, Bonci says. High-fiber, whole-grain carb sources like oats, brown rice, and skin-on potatoes take longer to digest, which keeps your metabolism revved and helps prevent body fat. You鈥檒l also begin to lose muscle and bone mass, says Mary Ellen Canmire, professor of food science and human nutrition at the University of Maine. Add more lean or plant-based protein and ingredients loaded with vitamin D and calcium, including small amounts of full-fat dairy. It鈥檚 also important to load up on anti-inflammatory ingredients like leafy greens, berries, and olive oil. They speed up athletic recovery, which gets harder as you get older.

50s

In your fifties, according to Bonci, 50 percent of every meal should consist of fruits or veggies to keep you satiated, 25 percent should be lean protein to stave off the rapid muscle decline that comes around this time, and the remaining 25 percent should be a combination of healthy fats to support an aging heart and whole grains to provide an immediate energy source. A healthy plate at any age, this ratio is particularly important now because your appetite and caloric needs have started to decrease significantly, so every bite (or sip) counts, she adds.

Appetite decreases because certain hormones trigger the brain to tell you you鈥檙e full, even when you aren鈥檛, while your basic caloric needs also decrease since your body鈥檚 operating at a slower, lower level. If you鈥檙e starting to go through menopause, you can pay less attention to iron intake, Canmire says. Everyone can focus instead on limiting foods that don鈥檛 support cardiovascular health鈥攍ike red meat and alcohol鈥攁nd adding in omega-3s for your heart, found in plant-based sources like nuts and beans and in fatty fish like tuna, salmon, and sardines.

60s and Up

While sneaky sugars are something to avoid in excess for your entire life, they鈥檙e harder for your body to process after age 60, thanks to a significantly slower metabolism, Bonci says. Look for them in everything from store-bought almond milk to juice. Sexagenerians should also also eat more protein. 鈥淭he classic recommended daily allowance for protein intake鈥攁bout seven grams per 20 pounds of body weight in a sedentary person鈥攎ay not be enough to help older adults maintain muscle mass,鈥� Canmire says. Choose heart-healthy protein sources like cottage cheese, yogurt, fatty fish, poultry, and whole eggs. If you鈥檙e still training, guzzle fluids and eat juicy foods like watermelon or tomatoes, because the body struggles to distribute water and balance electrolyte levels with age.

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If you haven鈥檛 run a marathon by your 50th birthday, you may think that opportunity has passed. Think again. 鈥淲hile aging may make it harder to recover from extreme exertion, that doesn鈥檛 mean that, with the right training, you can鈥檛 tackle the distance for the first time after 50,鈥� says Jay Bawcom, who has coached dozens of senior runners in the , an online program that pairs you with a running coach.

鈥淐ertainly folks around this age need to be aware that they鈥檝e got a few more years of wear and tear on their bodies, so there are things to watch out for,鈥� Bawcom says. You should talk to a doctor about any cardiac or musculoskeletal issues before you start training. Assuming you get a clean bill of health, you鈥檙e perfectly safe to start training for your first marathon, so long as you do so deliberately, carefully, and with a promise to yourself to listen to whatever your body鈥檚 telling you throughout the process.

Here鈥檚 how to make it happen.

Set Realistic Expectations

If you鈥檝e been fairly fit your whole life, your 50-year-old self will likely run your first marathon slower than you would have at 30. That鈥檚 OK. While it鈥檚 all highly individualized, aging can change hormones, metabolism, and other aspects of the body鈥檚 physiology that seriously hinder its ability to perform and recover, Bawcom says. All that means is you have to adjust expectations.

Another thing you can do to help your case: Pick the right race. Bawcom recommends 鈥渁 fast course with simple logistics,鈥� such as the . The race has a smaller field, making organization easier, and a fast, net downhill course. Then there鈥檚 temperature. 鈥淗eat also seems to impact runners more as they get older, and this can make training for early fall races a challenge since it means doing big miles during the peak of summer,鈥� Bawcom says. If you live in a place with harsh summer temps, try a winter race like the or , which would allow you to clock your 20-milers in milder weather.

Train Longer, Not Harder

When you鈥檙e younger, you can usually train for a full marathon safely in 12 to 14 weeks. For an older runner, however, Bawcom suggests setting aside 18 to 20 weeks to add more recovery time in between your longer runs and harder workouts.

As an older first-time marathoner, it鈥檚 important that your training runs focus on quality miles. To survive the marathon training cycle, work from either end of the spectrum鈥攆ocus on shorter runs significantly faster than marathon pace and longer runs significantly slower than marathon pace, Bawcom says. 鈥淭rying to do too many long runs at or close to marathon pace or chasing an arbitrary weekly mileage goal can really beat a person up.鈥�

Finally, supplemental workouts like yoga, Pilates, and cycling can really help older athletes. 鈥淚 worked with an over-50 athlete who was extremely prone to injuries,鈥� Bawcom says, 鈥渁nd he managed to run under 2:50 by running two to three times a week and cycling the rest.鈥�

Eating and Sleeping Are Training, Too

Marathon training at any age is somewhat all-consuming. But when you鈥檙e over 50, making certain choices beyond your running is key to getting to the starting line healthy and avoiding wearing down your body completely during the training process.

First, there鈥檚 diet. 鈥淎 lot of runners seem to focus on avoiding certain foods, but diet should be more about inclusion than exclusion,鈥� Bawcom says. 鈥淗ealthy proteins and fats, foods with high-quality caloric content, and great hydration should all be part of the plan to keep you fueled.鈥�

And then there鈥檚 sleep. This is the place where many of my runners fall short, Bawcom says. 鈥淲hen you鈥檙e trying to balance running with the rest of life鈥檚 demands, you often cut corners in rest and recovery, but that鈥檚 a big mistake.鈥� According to Bawcom, you鈥檙e often better off dropping a mile from your run鈥攁nd, in doing so, reducing a bit of stress鈥攖han you are getting up when your body鈥檚 telling you to sleep a few minutes longer.

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Our obsession with sleep is exploding鈥攁nd for good reason. 鈥淟ack of sleep can disrupt brain function, metabolism, heart function, healing and recovery, mental health, and more,鈥� according to Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona鈥檚 College of Medicine. As the value we place on sleep grows, so too does the market for apps designed to help you do it better. The catch: Most of them are deeply flawed. That鈥檚 because they rely on anecdotes and not data, Grandner says. 鈥淯sually you can鈥檛 tell from marketing or style鈥攊t鈥檚 the guts of the software or the device that really matter. And you can only really evaluate that using standard scientific approaches,鈥� he adds.

Not every sleep app out there is a total flop. According to the , the good ones could be valuable in rounding out treatment of sleep disorders or sleep therapy, but they aren鈥檛 diagnostic tools. We asked Grandner to recommend options that are vetted by the pros听and should actually help you better understand and improve your shut-eye.

CBT-i Coach (free; iTunes)

This will help you establish positive sleep routines and counter symptoms of insomnia. CBT-i Coach includes a sleep tracker, guided relaxation exercises, and sleep prescriptions. First developed for soldiers suffering from PTSD-induced insomnia, the app was co-developed by the U.S. Department of Veterans Affairs, the Department of Defense, and Stanford School of Medicine.

Entrain (free; iTunes)

If you鈥檙e a frequent flier who struggles with jet lag, . A questionnaire first evaluates your behavior, lifestyle, and travel itinerary. Entrain then creates a sleep schedule鈥攖elling you when and for how long to seek light or avoid light鈥攚hich is meant to readjust your circadian rhythm and sync you up with your new time zone.

Just Noise (free; iTunes)

White noise is well known for its power to relax listeners, create calm, and maintain a distraction-free environment. Just Noise is a听听that you play听in the background for faster, sounder shut-eye or to help you focus on work or meditation.

PVT-Touch (free; University of Washington CHiLL Lab)

PVT-Touch is sort of like Tetris, except that it鈥檚 meant to identify lack of alertness or responsiveness (often caused by lack of sleep) and signal that you鈥檒l be functioning at a lower level so long as you鈥檙e awake. Scientists have been able to link different finger movements to fatigue and difficulty focusing. When you display such behaviors, you鈥檙e better off going for a nap or getting to bed early than trying to continue working. (Rather than wait for the program to be released on app stores, download it for free .)

Jet Lag Rooster (free; Google Play)

All you have to do is input your travel details, and Jet Lag Rooster鈥檚 will tell you when you should be sleeping and when you should force yourself to stay awake to minimize adjustment time. The app also operates without internet access, meaning you can refer to it however often you need, even in the most remote locations or on a plane, where Wi-Fi is usually unreliable at best.

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A lawsuit filed May 15 in Vermont Superior Court claims that Craig DeLuca, a former president and chief operating officer of Inntopia, committed acts of sex discrimination, sexual harassment, and false imprisonment against Alison Miley, a resident of Stowe, Vermont, seeking contract employment with the company.

Stowe-based Inntopia, known for travel and booking software that powers some of the country鈥檚 most well-known resorts, tour operators, and outfitters, has been named one of 翱耻迟蝉颈诲别鈥�s Best Places to Work for the听past three years. 翱耻迟蝉颈诲别鈥�s attempts to reach DeLuca for comment were not immediately successful.

Trevor Crist, current Inntopia听CEO, said the following in an e-mail: 鈥淭he referenced complaint includes allegations against a former employee, who departed the company in June of last year. The alleged behavior as described is troubling, and is counter to everything the company stands for.听Neither I nor the company would ever condone the type of behavior described in the complaint. Such behavior is an affront to our company values.听Inntopia is dedicated to workplace equality, promoting respect among colleagues听and maintaining a safe workplace environment that is free of harassment and discrimination of any kind.鈥�

According to the complaint, DeLuca offered Miley what amounted to a trade: part-time听employment for sex. When she didn鈥檛 accept his offer, the lawsuit asserts, discussions about the job in question became 鈥渧ague and non-committal鈥� and 鈥渦ltimately Miley was not offered the work.鈥� 国产吃瓜黑料 contacted Miley, but she declined to comment.

In late summer of 2016, the filing alleges, DeLuca approached Miley, a communication strategist and consultant, about the possibility of doing contract work in 鈥減ublic relations, content, and branding.鈥� The suit describes a series of meetings that occurred over the next few months鈥攐ne with DeLuca and another executive, and one with DeLuca alone.

The lawsuit says that at the second meeting, in October 2016, DeLuca took her into an empty office and locked the door听(the basis for the claim that Miley was subjected to false imprisonment). He then allegedly 鈥渟uggested the two of them go to a risque show in New York,鈥� brought up the idea of having sex in the office, and spent approximately 20 minutes trying to 鈥渃onvince her they should have a 鈥榝riends with benefits鈥� sexual relationship.鈥�

Miley said she wasn鈥檛 interested, but the suit contends that DeLuca continued to contact her, 鈥渃alling to ask her if she鈥檇 thought more about the offer鈥� and sending her 鈥渟exually suggestive鈥� texts and e-mail听over the next few months. The complaint mentions Miley鈥檚 desire to maintain a professional link with the company, for possible future work,听rather than cut听things off entirely. She allegedly returned to the company鈥檚 offices in spring 2017 to meet with DeLuca and discuss a potential opportunity.

According to the filing, 鈥淚nntopia allowed these meetings to happen, despite being on notice that DeLuca had engaged in similar conduct with at least one other female job seeker.鈥� The identity of the second woman was not revealed in the complaint.

The suit also alleges that both DeLuca and Crist听have 鈥渁dmitted to what happened with Miley,鈥� but it does not provide detail to flesh that out or back it up. The suit also says, without offering additional detail, that DeLuca鈥檚 departure from Inntopia last summer was a 鈥渄irect result of his sexual harassment of and discrimination against one or more other women.鈥�

The suit asks for a trial by jury and compensatory and punitive damages.

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Smoke the competition.

Salomon Sonic RA Shoes ($130)

Salomon鈥檚 new road shoe is light enough to give you a bump in speed and durable enough to withstand miles of pavement pounding. The breathable mesh upper fits snug around the forefoot to mitigate blisters and dead toenails.

听

Nuun Electrolytes Tablets ($7)

Nuun鈥檚 tabs contain important minerals like potassium, magnesium, and sodium, and all 13 flavors are formulated with just a hint of natural sugar, so you don鈥檛 get that syrupy aftertaste of many sports drinks. Drop one into your water bottle to help prevent dehydration.

Skratch Labs Chocolate Sport Recovery Mix ($33)

Recovery starts the moment you cross the finish line. But after a race, who can bear the thought of stomaching anything solid? Enter this mix, a near perfect concoction of protein, fat, carbohydrates, and salt, minus the GI distress.

Brooks Hideout Jacket ($150)

We wouldn鈥檛 wish bad weather on anyone鈥檚 race, but it happens. And when the storm clouds roll in, you want this jacket. The Hideout is both wind- and water-resistant, without the clingy, suffocating feel of other running shells. And it easily slides over a long-sleeve layer.

听

Chaco Zong X EcoTread Sandals ($85)

Keep these in your bag to put on as soon as your race is run. The cushy rubber bottom feels like a pillow under-foot, and the double strap in front provides extra stability to make that post-race shuffle a little less painful.

Tracksmith Club Duffel ($128)

A durable leather and canvas exterior makes this the classiest race bag you鈥檒l find at gear check. It鈥檚 perfectly sized to fit your shoes and a few other key items, and includes a zip pocket for small essentials.

CEP Dynamic+ Short Compression Socks ($23)

CEP鈥檚 socks mete out adequate compression while giving your feet room to breathe. The Dynamic+ provides plenty of ankle coverage, shrugging off debris. After a dozen runs, we suffered nary a hot spot, blister, or hole.

鈥嬧�嬧�嬧�嬧�嬧�嬧�嬏�

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Whether you鈥檙e working,听playing, or training outside, hunger pangs are public enemy number one. Devising the kind of听snacking strategy that can听keep them at bay is important for optimal performance. While there鈥檚 an entire market dedicated to packaged options (some of which we love), much of it is overpriced, flavorless, and not particularly nutritious. Rather than reach for something wrapped in plastic, try one of these homemade alternatives, field-tested by athletes and endurance experts.听

Yogurt and Berries

Matt Fitzgerald, author of

鈥淢y favorite homemade snack is plain, no-sugar-added Greek yogurt with fresh berries and a little honey. It鈥檚 naturally healthy, well-rounded (carbs, fat, protein, vitamins, minerals, antioxidants, and probiotics), easy to prepare, and delicious.鈥�

Chips and Hot Sauce

Clare Gallagher,听ultrarunner听

鈥淚 usually skip salsa altogether, because it鈥檚 never spicy enough. Way more bang for your buck to get a bottle of hot sauce and use it as salsa with tortilla chips. Salt, carbs, spice鈥攜ou don鈥檛 need anything else.鈥�

Sweet Potatoes

Margo Hayes, rock climber

鈥淚 have celiac disease and can鈥檛 eat gluten, so sweet potatoes are a staple听for me. I eat one a day on average. My favorite way to prepare them is to bake them in the oven. When an oven isn鈥檛 handy听I steam them, and when I鈥檓 in a hurry听I听use the microwave.鈥�

Protein Pancakes

Alicia Vargo, distance runner and nutrition coach

鈥淚 eat these as a post-run recovery snack or at night just before bed. They're gluten-free and packed with plant-based protein so almost anyone can eat them! Into a bowl, throw one cup each of gluten-free pancake mix and gluten free flour, one egg, one and a half cups of coconut or almond milk, one large scoop of vanilla protein powder, and a few spoonfuls of chia seeds. Then, mix them all together until there are no lumps and cook on an iron skillet, just like you would any other pancake. Top with your favorites! I like nut butter and jam or maple syrup.鈥�

Power Smoothie

Kikkan Randall, Olympic nordic skier听

鈥淪moothies are a quick and easy snack, and they鈥檙e perfect before or just after a workout. I blend one cup each of frozen blueberries and coconut water with two scoops of protein powder, one tablespoon of ground flaxseed, and听half a cup of chopped spinach. Then听I guzzle!鈥�

Overnight Oats

Emily Harrington, rock climber

鈥淭his is the perfect cliff or crag snack. You can prep everything the night before for easy grab and go on early mornings. In a glass mason jar, mix one quarter cup of rolled oats and frozen raspberries, one half cup of coconut milk, a scoop of your favorite nut butter, a dollop of plain yogurt, and a handful of grain-free granola. Let sit in the fridge overnight, and then eat up!鈥�

Rice and Eggs

Allen Lim,听founder of Skratch Labs

鈥淭his is听a great snack鈥攕uper easy to digest and a nice balance between quick and steady energy. One听cup of cooked rice and one听egg contain听about 265 calories, with 44 grams of carbs, nine grams听of protein, five grams听of fat, one听gram听of fiber, and about 500 milligrams of sodium, depending on the recipe. Try stirring in some听olive oil, Bragg Liquid听Aminos, and maybe a little parmesan.鈥�

Trail Mix

Cat Bradley, ultrarunner and winner of the 2017 Western States 100

鈥淚t keeps me full, it鈥檚 super easy to make, and it satisfies my sweet and salty cravings. I typically use Cheerios, semisweet chocolate chips, dried fruit, and mixed salty nuts鈥攗sually cashews, brazil nuts, and pecans.鈥澨�

Superhero Muffins

Elyse Kopecky, coauthor of

鈥淚鈥檓 obsessed with these muffins because they鈥檙e rich in healthy fats from the butter and the almond flour, so they keep you full without being uncomfortable and provide lasting energy.鈥�

Ingredients

• 2 cups almond meal
• 1 cup rolled oats
• 2 teaspoons ground cinnamon
• 1鈦�2 teaspoon ground nutmeg
• 1 teaspoon baking soda
• 1鈦�2 teaspoon fine sea salt
• 1鈦�2 cup chopped walnuts (optional)
• 1鈦�2 cup raisins, chopped dates, or chocolate chips (optional)
• 3 eggs, beaten
• 1 cup grated zucchini
• 1 cup grated carrots
• 6 tablespoons unsalted butter, melted
• 1鈦�2 cup dark amber maple syrup
• 1 teaspoon vanilla extract

Directions

Preheat the oven to 350 degrees. Line a 12-cup muffin tin with paper听liners. In a large bowl, combine the almond meal, oats, cinnamon, nutmeg, baking soda, salt,听walnuts, and raisins, dates, or chocolate chips. In a separate bowl, mix together the eggs, zucchini, carrots, butter, maple syrup, and vanilla. Add to the dry ingredients, mixing until just combined. Spoon batter into muffin cups, filling each to the brim. Bake until muffins are听brown听on top and a toothpick comes out clean, 25 to 35 minutes.

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S鈥橶ell Traveler bottle听($35)听

This triple-walled, will keep your coffee hot for 12 hours or ice water cold for 24.听

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