The Best Snacks & Sips for Runners
Small bites and sips perfect for an afternoon pick-me-up.
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Snacking is a great way to nourish your body throughout the day. And many of our favorite snacks come in perfect portion-controlled sizes, so you won’t be tempted to eat an entire family-sized bag of chips (that’s for after your marathon!). Try foods like marinated olives, pistachios, or popcorn that are low in sugar and cholesterol, and high in vitamins and healthy fats.
The foods here, like all of our Best Packaged Foods for Runners, were selected with help from our panel of experts: Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics; Kelley Pritchett, Ph.D., R.D., sports nutrition professor at Central Washington University; Emily Edison, M.S., R.D.; and Marni Sumbal, M.S., R.D. (Craving a snack? Get a carefully curated selection of our favorite items when you subscribe to the new Runner’s World Box.)
Note: Runner's World editors independently select the products we feature. If you choose to purchase a product from one of our affiliate partners, we earn a commission from the sale, which helps fund all the other work we do.
Barney Butter Bare Almond Butter
Squeeze a packet of no-sugar-added nut butter on slices of apple for a heart-healthy snack.
Buy it: Amazon · Walmart · Thrive Market
Beanitos Black and White Bean Skinny Dippers
This bean-based chip has more than twice the protein and fiber of traditional chips, for smarter snacking.
Buy it: Amazon · Walmart · Thrive Market
BelGioioso Fresh Mozzarella Snacking Cheese
Skewer this calcium-packed cheese with cherry tomatoes for an on-the-go Caprese salad.
Buy it: BelGioioso.com
Belvita Soft Baked Banana Bread
This tasty whole-grain-based snack has four grams of fiber and zero grams cholesterol. Yes, please!
Buy it: Amazon
Brussel Bytes Chili Pumpkin Seed Crunch
Load up on vitamins A and C and iron with these crisps. Cashews and pumpkin seeds have good-for-you fat.
Buy it: Amazon
Country Archer Mango Habanero Jerky
Jerky is a runner favorite: It’s an excellent source of lean protein and iron. This one features grass-fed beef and real mango.
Buy it: Amazon
EPIC Salmon Sea Salt Pepper Bar
Not into beef? Get your lean protein snack from a fish bar.
Buy it: Amazon · Thrive Market
Ethical Bean Whole Bean Bold Peruvian Dark Roast
Charge your mornings (whether you ran or slept in) with dark-roasted Peruvian beans, with a note of dark chocolate. Plus, they’re fair trade and organic.
Buy it: Amazon
Go Raw Banana Bread Sprouted Bites
Made with nothing more than extra nutritious sprouted flax, dates, coconut, and real banana, these squares are a near dead ringer for real banana bread, minus the guilt.
Buy it: Amazon
Good Health Gluten-Free Pretzels Sea Salt
It doesn’t matter whether you’re gluten-free. These brown-rice based snacks, with a hint of sea salt, are the perfect midafternoon snack. They’ve even got a blend of veggies in there. Just be careful not to eat the whole bag!
Buy it: GoodHealthNaturalProducts.com
Good Health Hint of Olive Oil Half Naked Popcorn
Five cups of this olive-oil-flavored snack has just 120 calories.
Buy it: Walmart
Harvest Snaps Snapea Crisps Lightly Salted
Fight your post-lunch hunger with the protein and fiber in these crisps.
“Need more Snapea Crisps.” —Kit Fox, Reporter
Buy it: Amazon
Krave Wild Blueberry Beef Bars
Brain-friendly blueberries add natural sugar.
Buy it: Amazon · KraveJerky.com
Late July Sea Salt Multigrain Tortilla Chips
Up your chip ante with chia seeds and quinoa.
Buy it: Amazon
Made in Nature Cinnamon Citrus Nut Fusion
Whether deskbound or lost in the woods, buttery cashews, sweet dried fruits, and a touch of cinnamon and citrus zing make for a satisfying trial mix.
Buy it: Amazon
Mary’s Gone Superseed Basil and Garlic Crackers
Snack on these whole-grain, seedy crackers as is or pair with dip or cheese.
Buy it: Amazon
Matthew Kadey, M.S. R.D. is a Canada-based registered dietitian and nutrition journalist with two decades of experience in reporting about food and nutrition for dozens of print and online publications. Kadey is the author of Rocket Fuel: Power-Packed Food for Sports + Adventure. He is also an adventure cyclist and creator of several bikepacking routes in North America and beyond. Find him at matthewkadey.com, @rocketfuelfood
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