Whether you’re logging morning miles, chasing a PR, or simply juggling the demands of everyday life, one thing remains constant: your body needs fuel. And not just any fuel—but real, nutrient-dense food that sustains energy, supports recovery, and satisfies hunger in a meaningful way. That’s where Superhero Muffins come in.

These cult-favorite muffins from Run Fast. Eat Slow. weren’t born in a bakery—they were created in an athlete’s kitchen, fueled by miles, sweat, and the pursuit of optimal performance. Packed with powerhouse ingredients, Superhero Muffins are more than just a pre-run snack—they’re a smart and satisfying way to nourish your active body.

Real Ingredients, Real Nutrition

Unlike most muffins that are loaded with refined sugar and refined flour, Superhero Muffins are made with wholesome ingredients that support energy, digestion, recovery and your mood.

Sweetened with Fruits and Vegetables

The sweetness in our Superhero Muffin Mix comes from grinding whole dates into a powder. We also use real fruits and veggies that are drum-dried or freeze-dried to retain their nutrition and flavor. This adds more subtle sweetness, fiber and micronutrients. The Apple Cinnamon Muffins are studded with grated carrots and the Berry Beet Muffins have visible freeze-dried raspberries. The other fruits (banana, apple) and veggies (beet, sweet potato) are less visible because after drying they’re ground into a powder.

Healthy Fats for Satiety 

From almond flour to the butter and eggs (that you add), healthy fats are a cornerstone of every Superhero Muffin recipe. Fat isn’t something to fear—it’s a critical macronutrient for long-lasting energy, hormone balance, and brain function. These fats also help keep you full longer, so you’re not crashing mid-run or mid-meeting. 

Complex and Simple Carbs for Energy

Superhero Muffins are made with whole grain oats (both rolled oats and oat flour) to provide a slow-burning source of carbohydrates that keeps blood sugar steady and energy levels high. The dates provide simple carbs for quick energy and fiber, which slows down digestion to prevent blood sugar spikes. The fruit and veggies provides additional complex carbs.

The Right Amount of Protein Before Your Workout

Before a run or workout, you want to go light on protein because protein takes time to digest and won’t boost your glycogen or energy. Superhero Muffins provide the ideal ratio of carbs-protein-fat to energize you without weighing you down. The eggs, almond flour and oats provide natural sources of easy-to-digest protein (skip those hard-to-digest protein bars!).

Elyse has sensitive digestion and before every single morning run, she eats one of these muffins about 30 minutes before heading out the door. Before Long Runs, we recommend two muffins plus a banana and your fave electrolyte drink.

More Protein Post Workout (We love “Second Breakfast”)

If you’re enjoying a Superhero Muffin post-workout, we recommend pairing it with scrambled eggs or a protein-loaded smoothie or try this easy recipe to add more protein to your post-run Superhero Muffins.

Athlete-Tested, Family-Approved

One of the reasons Superhero Muffins have become a household name is their versatility. They’re just as beloved by elite marathoners as they are by growing kids, busy parents, and weekend warriors.

Grab one before your morning run. Stash them in your kid’s lunch box. Pack a few for race day. They freeze well, travel easily (use a hard-sided container), and if you reheat them in the toaster oven they get that freshly baked texture (20 seconds in the microwave also works!).

Create a Morning Ritual That Energizes You

We believe there is something special and sacred about mornings. The way you begin your day sets the tone for your entire day. We personally feel our best when we start our day with movement and an energizing meal. So, we hope our Superhero Muffin Mix helps save you time in the morning and inspires you to get outside. 

Whether you’re tackling 5 miles before work or chasing a toddler around the house, don’t underestimate the power of a muffin paired with coffee.

Prevent hangry meltdowns. Fuel your everyday hustle. Unleash your inner Superhero.