The Best Fuel for Runners
37 packaged foods designed to power your run and recovery.
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Before you hit the road, make sure your muscles are charged with carbs and moderate amounts of fat and protein. Add a twist to the runner favorite of PB&J with a Gu Salted Chocolate Stroopwaffle, topped with low-sugar fruit spread and peanut butter (slide 8). Sensitive stomach? Try a plain piece of toast with a light spread of fruit jam.
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. (Let us keep you fueled for that upcoming workout! 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.
Barbara’s Snackimals Cookies
Because sometimes a prerun carb snack should make you feel like a kid again.
Buy it: Amazon · Walmart · Thrive Market
Base Performance Base Hydro Lemon Lime
Mix this powder with water for a quick hit of carbs and electrolytes. Its triple blend of sugars helps increase absorption.
Buy it: Amazon
Bobo’s Oat Bar
Fill up on this baked oatmeal-esque treat, but don’t snack mindlessly: each bar is two servings.
“I have half a Bobo’s Oat Bar before an easy 12-miler and the other half after, with coffee.” —Heather Mayer Irvine, Senior Editor (Food + Nutrition)
Buy it: Amazon · Walmart · Thrive Market
Bonk Breaker Strawberry Energy Chews
Run strong with carbs and caffeine (24 g and 50 mg in four pieces, respectively).
Buy it: Amazon
Chameleon Cold Brew Espresso
Boost your run with bottled espresso made with organic beans.
Buy it: Amazon
Gu Salted Chocolate Stroopwaffle
Dunk into a mug of coffee or warm in the microwave before early morning runs. Running long? Pack one in your fuel belt and have with water.
Buy it: Amazon
Health Warrior Banana Nut Chia Bar
At just 100 calories, this banana bread bar will fuel your run without weighing you down. Its chia seeds will keep your appetite at bay.
Buy it: Amazon · Thrive Market
Healthy Skoop Endurance Beet Blend
Beets have been shown to improve endurance. The added mango powder ramps up the flavor without sacrificing benefits.
Buy it: HealthySkoop.com
Justin’s Classic Peanut Butter
This runner fave has more protein than other nut butters (and has no added sugar).
Buy it: Amazon · Thrive Market
Lundberg Red Rice & Quinoa Thin Stackers
Larger yet slimmer than rice cakes, these are a great base for nut butter and berries so you can get a healthy dose of carbs and protein before you hit the road.
Buy it: Amazon · Thrive Market
Made Good Chocolate Banana Granola Minis
Who says granola needs to be served in a bowl? With a flavor combo many runners crave, these portable mini granola rounds are a good option when you can no longer stomach bars or gooey gels. You won’t taste it, but there is even some veggie powder in each mini.
Made in Nature Mangoberry Figgy Pops
A mix of dried fruits makes this prerun snack rocket fuel, without added sugars.
Buy it: MadeInNature.com
Munk Pack Maple Pear Quinoa Oatmeal Fruit Squeeze
For a non-chew midrun carb hit, try this oatmeal-like gel. It tastes great and goes down easy. Also good as a prerun snack.
Buy it: Amazon
Nomva Everberry
Blend this mixture of fresh berries, banana, and probiotics into a recovery smoothie.
Buy it: LiveNomva.com
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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