25 Healthy Snacks That Will Fuel Your Runs
Hungry between meals? These delicious options will keep you energized all day.
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The days are growing longer, which means you’re often up earlier, out later, and may want to stock your bag or desk with some extra food to keep you going. Remembering to pack healthy snacks when you can hit the vending machine isn’t always easy, but that candy bar won’t keep you full for long. And eating unhealthy packaged treats day after day may add some unwanted pounds that could increase your risk of diabetes or stroke and mess up your training. Instead, stock your pantry with these healthy snack ideas that will power your miles and keep the afternoon slump at bay.
Be wary of granola bars, which tend to be high in sugar. With just 3 grams of sugar, these bite-sized KIND bars are made with a whole nut base (not granola) to give you a hit of protein, which will help you feel full and help your muscles recover post workout.
Banana
You can’t get a much better portable, all-natural snack than the trusty banana. It comes with its own packaging and is a good source of potassium for muscle function. Add a tablespoon of nut butter for some added protein.
Almond butter is an excellent source of quality protein and healthy fat. These packets are great portable snacks on their own, or you can serve them with baby carrots, a banana, or an apple.
Toss one of these bars in your glove compartment, desk drawer, or gym bag for a quick snack made with simple ingredients. Each package contains two servings.
Cuban black beans, Mexican cowboy beans, trini chickpea curry—these packs make the perfect snacks or sides for busy athletes. They are ready to eat (just microwave!) and pre-seasoned for those of us who feel challenged in the kitchen or don’t have time to fuss with fancy preparation. The flavors will wow your tastebuds. Just add rice to create a complete protein or add to your favorite dishes and bowls.
Dried Fruit
For a quick, sweet treat and a boost of energy, grab a small handful of your favorite dried fruit, like mango, banana chips, or pineapple.
Consuming tart cherries is associated with a multitude of health benefits including decreased muscle damage following strenuous exercise, reduced muscle pain, and improved sleep. Sprinkle them in popcorn and add rosemary and pistachios for a salty, savory treat.
[5 Ways Tart Cherry Juice Can Benefit Every Part of Your Body]
These perfectly portioned and easy-to-grab hummus cups have zero grams of sugar, four grams of protein, and three grams of fiber. They pair well with both veggies and your favorite tortilla or pita chips.
Sliced Bell Peppers
Prepped veggies can go a long way when you’re hungry and trying to make smart snacking decisions. Slice up a bell pepper, high in fiber and vitamin C, and toss in a container or zip-top bag for on-the-go munching. These also go great with a side of hummus.
Grapes
High in vitamin C and K and resveratrol, grapes can help lower your risk of heart disease and boost your immune system. Pop them in the freezer overnight for a frozen treat, perfect for cooling down after a run.
Beef jerky (or turkey jerky, if you prefer) is an excellent source of lean protein. Just a serving of Biltong has 15 grams of protein. Jerky is often laden with added sugar, but this brand has zero, making it a smart snacking choice.
This bar tastes like the perfect PB&J sandwich from childhood. All RX Bars are made with simple ingredients listed clearly on the front label and come in a variety of flavors that can satisfy any flavor craving. The high protein content makes them a great option for postrun fuel.
Hard-Boiled Eggs
Instead of grabbing a donut on your way out the door, which actually is better than eating nothing at all, reach for a hard-boiled egg. They’re easy to prepare the night before but travel well, so you can have a high-protein breakfast on the go.
These tasty bars are made with whole food proteins like peanut butter, almond butter, or cashew butter, sweetened with dates or honey, and packs in a convenient dose of vitamin and mineral-dense nutrition thanks to an organic superfood blend. The nut butter base keeps you full and helps with postrun recovery.
You can eat this tuna straight from the pouch with a fork or add it to your desk salad for a high-protein lunch. Keep your tuna intake to just one or two servings per week due to its mercury levels.
Clementines
Boost your vitamin C intake with this easy-to-pack snack. Clementines are easy to peel and make a refreshing afternoon pick-me-up. Plus, the small size makes them a no-brainer to stash in your lunchbox or gym bag.
When done right—without the loads of butter and salt—popcorn can be a healthy snack. Try this variety, sprinkled with Himalayan pink sea salt. (Spoiler: That’s not a healthier kind of salt, but it does look pretty and feels fancy.)
Mixed Nuts
Keep a family-size container of nuts—cashews, almonds, peanuts—at your desk or in your car for a heart-healthy, filling snack. Stay away from the honey roasted and salted varieties, which can add a lot of sugar and salt to your snack.
Celery
This snack with a satisfying crunch can be eaten on its own or paired with nut butter or hummus. It’s also a great way to get vitamin K and potassium, even if you’re not quite ready to jump on the celery juice craze.
Pop a waffle into the toaster and have a quick, healthy-ish breakfast for the road. This brand is lower in sugar than others (four grams per two-waffle serving) and topped with peanut butter, it’ll give you a boost of protein to start your day.
[16 Waffle Recipes That Will Spice Up Your Breakfast Routine]
Heather is the former food and nutrition editor for Runner’s World, the author of The Runner’s World Vegetarian Cookbook, and a nine-time marathoner with a best of 3:23. She’s also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified run coach.
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