Whether planning your snacks for a marathon or trying to upgrade your workout routine, finding the right snacks as a runner is vital to your energy levels. Your body cannot work out efficiently or heal properly if you aren’t providing the right macros.
Snacks are a quick, efficient way to fuel your body for every run, but not all snacks will be the right choice for your body. Take a look at the top quick and easy snacks for runners below.
Why Snacks Matter
The more you exercise, the more calories and nutrients your body needs to thrive. If you don’t have enough energy, you won’t be able to make it through a serious workout, or your body will start to break down muscle as it seeks additional energy sources.
Having easy snacks is essential if you’re building your workout routine, including running. You must provide calories, carbs, and other nutrients to ensure your body is supplied with energy throughout the day. Before running, after running, and even on recovery days: your body needs fuel.
Snacks also ensure you’re giving your body what it needs to grow stronger during runs.
Snacks eaten one to three times a day, depending on your training level, should include carbohydrates, fiber, proteins, and fat.
Carbohydrates give you energy and restore glycogen in the muscles. Fiber keeps you feeling full while boosting digestive processes. Proteins keep your muscles in good condition. Fat ensures your body can absorb vitamins.
#1: Veggies, Pretzels, and Hummus
An easy snack that can be customized to fit your training and diet is a plate of veggies, pretzels, and hummus. Each of these components can be included in specific proportions to add extra protein, carbs, or fiber, depending on your current needs.
Pretzels are a great source of carbohydrates that digest quickly. They also have some salt, which is good for your body’s overall hydration balance. Hummus is a good source of iron, fat, and proteins.
Carrots aren’t high in calories, but they keep you feeling full. Carrots aren’t high in calories, but they keep you feeling full. Eating carrots to prevent overeating is a common tactic.
Many veggies like carrots and celery also have high water content. Water is, of course, another essential part of your nutrition as a runner. Not all fluid intake needs to come directly from water; eating water-rich foods hydrates your body.
#2: Yogurt with Granola or Fruit
Yogurt is a fantastic food for runners. It is low in fat, high in carbs, and contains many valuable nutrients and vitamins. Additionally, many runners benefit from the probiotic effects that yogurt can have.
To make a balanced snack, try supplementing yogurt with blueberry cinnamon granola like this one or fruit. Slightly-sweet granola adds texture to the food while also upping the energy you’ll get out of your snack.
Ideally, using a flavored granola or low-sugar fruit is better than choosing a flavored yogurt. Flavored yogurts contain a lot of added sugars, which isn’t always a good choice.
#3: A Topped Toast
Eating a slice of toast with a protein-rich topping is an excellent snack for pre-running or recovery. Runners tend to use peanut butter as it is very high in healthy fat and protein-rich. Whole-wheat bread is the preferred choice for long-lasting energy, but you can also skip the bread altogether and eat these toppings with a banana or apple. It’s essential to be mindful when choosing your peanut butter. All-natural peanut butters contain less added sugar and limit hydrogenated oils, which can be hard on your body. Opt for the more natural peanut butter and nut butter options when possible.
#4: Energy Bars
Finally, let’s discuss the easiest and quickest choice: energy bars.
Selecting a premade bar instead of making your snack can feel like a cop-out. Still, it’s important to remember that energy bars are often specifically formulated to provide the right blend of nutrients, energy, and enjoyment for runners like you.
Energy bars come in many flavors and varieties. You’re good to go if you select bars that are not overloaded with added sugars. You can find high-carb, low-carb, protein-rich, and other types of bars on the market today. Don’t flounder trying to find the perfect snack if you don’t have time to meal prep. It’s okay; energy bars are a fantastic and easy option for runners.