Nuts and seeds aren’t just for the bird feeder! These plant-based sources of protein and healthy fat are a great addition to any athlete’s diet.

There are a wide variety of nuts and nut butters available at your local grocery store. Since different nuts contain different vitamins and nutrients, try to experiment with many kinds. Try an almond butter and jelly sandwich or some cashew butter on apple slices.

Seeds can provide extra protein and crunch to meals and snacks. Add sunflower or pumpkin seeds to salads, trail mix, cookies or muffins.

Got some pumpkins left over from Halloween and Thanksgiving? Here are some fabulous pumpkin recipes and tips for roasting your own pumpkin seeds.