Although snacking is often portrayed negatively, it is essential for runners to include healthy snacks in their nutrition plan and to support their energy levels. These snacks serve various purposes, including supplying fuel for pre-run workouts, replenishing calories during runs, and aiding in post-race recovery and refueling with essential nutrients.
Healthy snacks play a vital role in a runner’s overall diet or nutrition plan, as they assist in fulfilling the runner’s daily caloric and macronutrient requirements all day long, rather than just during the period immediately before or after a run.
In order to be the most suitable for runners, snacks should possess a high amount of nutrients and should not contain any artificial ingredients, chemicals, trans fats, processed oils, or sugars. The precise nutrient distribution, which includes calories as well as the proportion of carbohydrates, fats, and proteins, varies according to when and why the snack is consumed in relation to the run.
If you’re tired of the boring snack you have every day, keep reading for our list of the 26 best healthy snacks for runners! Carbohydrates are crucial before a run, but it is advisable to limit fiber intake. On the other hand, protein-rich snacks are beneficial for muscle repair after a workout.
Bananas
Bananas are considered good because they contain plenty of beneficial carbohydrates, although other foods may have higher potassium content. They serve as a valuable source of vitamin B6 and are essential for the regulation of protein metabolism, particularly for runners who require increased protein intake before and after exercise.
When they are good: prior to, during, or following physical activity. They work well when mixed into a smoothie. Alternatively, frozen banana chunks can be blended with milk in a blender to create an excellent recovery shake.
Carrots
Carrots have several advantages. They have a low-calorie content while still being filling, making them a great choice for weight management. Additionally, they are rich in carotene and vitamin A, both of which support immune function and eye health.
If you want something to munch on at night but want to avoid extra calories, eat them when they’re good. Alternatively, if you’re famished, eat them before dinner so that you don’t overindulge during the meal.
Cereal with milk
The reason why it’s good is because most cereals have added vitamins and minerals, and they taste great when combined with fresh fruit. Cereal is a fast and easily digestible option that can satisfy your cravings for sweets in a healthy way. Even certain sweetened cereals can be a low-fat substitute for cookies. When selecting cereals, opt for those that contain 5 grams of fiber or higher per serving.
This snack is suitable before a run, after a run, or even during a long, easy run as a trail mix. It is recommended to consume six meals throughout the span of 16 waking hours, which equates to roughly one meal every 3 hours.
Chocolate milk
The reason why runners enjoy chocolate milk is not surprising: it is refreshing and aids in hydration. Additionally, it offers ample protein, carbohydrates, and B vitamins. Milk’s calcium content also contributes to maintaining strong bones. A chilled serving of chocolate milk is an ideal treat following a scorching summer run.
Cottage cheese
It contains a high amount of protein, which is essential for runners to aid in muscle recovery and growth. It also provides a good source of calcium. It is not recommended to consume it right before running. It is particularly beneficial when consumed with fruit after a vigorous workout or race.
Dried apricots
These small treats are low in fat and high in carbohydrates, and they also contain a good amount of vitamin A, fiber, and potassium. You can enjoy them at any time. Sprinkle chopped apricots onto your muesli in the morning, or eat whole ones as a quick snack before your workout or as a dessert after dinner.
Dried plums
Dried plums, also referred to as prunes, possess several benefits. They are devoid of fat and abundant in carbohydrates. Additionally, they serve as a valuable source of fiber and potassium. Consumption of foods rich in potassium aids in the reduction of high blood pressure.
Dried plums can be a healthful snack at nearly any time, but avoid consuming them right before your run because they have a laxative effect.
Energy bars
There are numerous bars specifically designed for runners, and you can select between high-carb, low-carb, or protein-plus options. They are enjoyable and available in various flavors. Whether before a race, during a marathon, or after completing a race, consume these bars when you anticipate utilizing kilojoules.
Yoghurt with fruit
Yoghurt is a beneficial supplier of calcium, protein and potassium, with the added advantage of being low in fat and relatively high in carbohydrates. The live and active cultures found in yogurt will enhance your immune system. Anytime. Certain runners enthusiastically endorse yoghurt as a pre-race snack that is easy to digest, disregarding its protein content. Nevertheless, caution should be taken with flavoured yoghurt, as it contains a considerable amount of sugar.
Muesli bars
If you occasionally crave something sweet, a muesli bar with low kilojoules can fulfill that desire, while avoiding the extra kilojoules found in a chocolate bar. Additionally, unlike chocolate bars, muesli bars contain B vitamins and iron.
Edamame
Soybeans, in any form, offer a rich source of protein, iron, B vitamins, and heart-healthy isoflavones (which enhance bone health). Research has indicated that soy protein can reduce the chances of heart disease and cancer. Incorporate them into your post-workout routine or enjoy them as a low-kilojoule yet satisfying afternoon snack.
Hummus and wheat crackers
This nutritious snack contains a good amount of protein, fiber, vitamin B6, and folic acid. Folic acid is particularly vital during pregnancy as it helps prevent anaemia and breast cancer. Hummus is a satisfying snack option for both mid-morning and afternoon, and it is also a healthier alternative to fried party snacks like peanuts for an evening snack.
Oatmeal
Several studies have demonstrated that oatmeal has the beneficial effect of reducing cholesterol levels. Additionally, oatmeal is a good source of carbohydrates that provide a substantial energy boost and promote alertness. This makes it an ideal choice for a pre-race meal or whenever you wake up feeling both hungry and in need of a wholesome breakfast.
Hummus and crudités
Hummus is a nutritious and filling snack for runners as it contains complex carbohydrates, protein, healthy fats, and a small amount of fiber due to its main ingredients – chickpeas and tahini. Pairing hummus with vegetables such as carrots, cucumbers, pepper strips, and celery not only increases its fiber content but also adds extra vitamins and minerals.
Hummus is a suitable snack to have after a run due to its macronutrient composition which assists in replenishing muscles post-workout.
Snap peas
Snap peas are a suitable snack for runners aiming to manage their weight due to their sweetness, crunchiness, and filling nature. They are nutrient-dense without being high in calories, and they also include a modest amount of fiber and protein.
Snap peas make a good post-run snack because they contain water, which can help replenish fluids lost in sweat.
Hard-boiled eggs
When considering nutrition, eggs can be viewed as nature’s ideal small package. They comprise a comprehensive protein source that includes all the crucial amino acids required by your body, along with iron, B vitamins, and vitamins A, K, and D.
Eggs make a great snack after a run as the amino acids help in repairing muscles. To create a more satisfying snack, combine one or two hard-boiled eggs with complex carbohydrates. For instance, enjoy an egg on a whole-wheat English muffin or eat it with a piece of fruit.
Trail mix
Trail mix usually consists of nuts, seeds, dried fruit, and potentially some cereal and chocolate. Whether purchasing pre-made mixes or creating your own, it is essential to ensure that options with reduced sodium are chosen.
Trail mix is an energy-dense snack that is filling and has very little water content. Because of this, it can be a highly suitable option for providing fuel on the go if you prefer real food over gels and bars.
Trail mix can be a wise snack option before longer runs as it is satisfying without causing a heavy or unsettled feeling in the stomach.
Protein balls
Making your own no-bake protein balls or energy bites at home is a simple task, and they are convenient to take with you when you’re busy. Whether it’s before or after a run, you can easily grab a few. Additionally, you have the freedom to customize your recipes and experiment with various flavors and ingredients.
To begin, combine whole rolled oats, your preferred nut butter, shredded unsweetened coconut, chopped nuts, dried fruit, cocoa powder, and protein powder for a simple foundation.
To combine the ingredients and keep them together, melt a portion of coconut oil. Then, shape the mixture into little balls and afterward, cover them by rolling in additional coconut or a choice of cinnamon sugar, or a pinch of sea salt. If desired, include chocolate chips for added sweetness.
Smoothies
You have the option of creating nutrient-rich smoothies using fresh fruit, leafy greens, and either yogurt or plant-based milk. Additionally, incorporating protein powder and nut butter can enhance the feeling of fullness. If you don’t own a blender or prefer a more convenient option for an on-the-go snack, you can also find ready-made, portable smoothies that are high in protein such as Fuel By Fire and reHarvest.
Smoothies or protein shakes are capable of providing the necessary nutrient ratios to support a strenuous workout, prepare your muscles for intense exertion, or replenish muscles post-run. Additionally, they fulfill your hydration requirements and contain a considerable amount of antioxidants and phytonutrients, especially when incorporating berries and greens.
Yogurt and granola
One of the best snack choices for runners is yogurt with granola due to its ideal ratio of complex carbohydrates to protein. When selecting granola, it is recommended to choose muesli or low-sugar options, and for yogurt, opt for strained or Greek varieties without any added sugar.
If you’re sensitive to dairy, yogurt with granola is particularly enjoyable after a run.
Cottage cheese
Cottage cheese is abundant in protein, which aids in muscle development and can be a satisfying snack for runners. Additionally, it is a source of calcium, which helps fortify your bones.
Cottage cheese is a good option for a snack after a long run, especially when combined with fruits such as melon, berries, or pineapple. Additionally, it is beneficial as a bedtime snack due to its content of tryptophan, which aids in achieving a peaceful sleep.
String cheese
String cheeses are typically low in fat, packed with protein for long-lasting energy, and contain the calcium necessary for bone development, which is commonly found in various dairy products.
If you are not lactose intolerant, string cheese can be eaten both before and after a run. To have a more balanced snack, you can combine the cheese with fresh or dried fruit or whole-grain crackers, which is especially beneficial before a run as it provides carbohydrates that are essential.
Whole-grain crackers and tuna fish
Whole-grain crackers have complex carbohydrates that provide long-lasting energy. They can be consumed by themselves prior to a run or combined with lean protein options such as tuna fish, turkey breast, or hummus after a run to achieve a well-rounded combination of macronutrients.
Turkey and grapes or cherries
Lean turkey breast and grapes, as well as other fruits, pretzels, or whole-grain crackers, offer runners another option for a nutritious snack. Turkey supplies a full protein source and can help you feel satiated. To replenish your energy after a run, aim for a ratio of carbohydrates to protein of either 3:1 or 4:1. Therefore, pair turkey with a source of complex or simple carbohydrates for optimal benefits.
Veggie-packed muffins
It is possible to make your own muffins and incorporate vegetables like zucchini, carrots, and beets. Additionally, you can substitute applesauce or canned pumpkin for some of the oil and sugar. To increase the fiber, protein, and omega-3 fatty acid content, you can add flaxseeds and chia seeds.
If you’re someone who runs in the morning, you can ensure that you are energized and fueled for your workout by consuming one or two easily-digestible and tasty veggie muffins before you leave the house. These muffins are considered a healthy snack for pre or post-run activities.
