As a runner, I get hungry…a lot. I like to be prepared with lots of easy-to-grab, healthy snacks so I get more nutrients, as opposed to empty calories, and keep myself from going overboard. If you’re looking for some convenient, healthy options for in between meals and runs, here are the best snacks for runners.
1. Bananas
They’re packed with simple sugar that’s easily digested, making them a great pre-run snack. You’ll also get potassium, which helps prevent muscle cramps.
2. Whole wheat crackers and string cheese
This nutritious combo that will help zap your in-between-meals hunger. The crackers provide fiber and good carbs, while the cheese offers protein and calcium.
3. Unsalted pistachios
Pistachios contain protein, so they’ll help you feel fuller. Just don’t go overboard, since nuts contain a lot of fat. A bag of 25 dry-roasted, unsalted pistachios is about 100 calories and should be enough to curb hunger when it hits.
4. Granola, cereal, or fruit and nut bars
These all make great on-the-go snacks because they’re packed with healthy benefits of whole grains, fiber, and vitamins, and they’re easy to throw in your purse or gym bag.
But make sure you check the ingredients list since some bars have lots of added sugar and other unhealthy ingredients.
Look for organic bars with no additional sugar added. My personal favorites are KIND bars and Luna bars.
5. Plain popcorn
Plain popcorn is a better choice than pretzels or potato chips because it’s a source of whole grains and has similar nutritional benefits as brown rice. Popcorn is also full of fiber, so even a 100-calorie serving (about 3 cups) will help you feel satisfied.
6. Beef jerky
A convenient source of lean protein, beef jerky has minimal fat, and it’s fairly salty, which replenishes electrolytes lost during a run.
And it’s a tasty alternative for those looking to expand their healthy snack options beyond the usual carb snacks.
7. Greek Yogurt and Berries
Greek yogurt is an excellent source of protein, which helps repair muscles after your run, while also providing probiotics for gut health. Adding berries like blueberries or strawberries boosts the snack with antioxidants that reduce inflammation and support recovery.
8. Grapes
Grapes give you a lot of bang for your buck, since about 28 of them equal 100 calories. For a refreshing summer snack, put them in the freezer for at least 2 hours before eating.
9. Chocolate milk
Chocolate milk is the perfect post-run drink, as it contains the optimal ratio (3 to 1) of carbs to protein that runners should seek in a recovery drink or food. Enjoy 6 to 8 ounces of skim or low-fat chocolate milk for a satisfying, refreshing snack.
10. Salted nuts and pretzels
Salted nuts and pretzels are a great snack option after a run, when you want to replace that salt you lost through sweat. A handful should be enough to satisfy your hunger – and your salt craving.
11. Hard-Boiled Eggs
Hard-boiled eggs are a protein-packed snack that supports muscle recovery after a run. They’re also a great source of healthy fats and vitamins, especially vitamin D, which is essential for bone health and immune function. Have them solo or with a sprinkle of sea salt and pepper for added flavor.
12. Chia Pudding
Chia seeds are tiny powerhouses packed with omega-3 fatty acids, protein, fiber, and antioxidants. When mixed with liquid, chia seeds expand and create a pudding-like texture. Top your chia pudding with fruit or a drizzle of honey for a natural sweetness.
13. Apple with Nut Butter
An apple with a tablespoon of almond or peanut butter strikes the perfect balance between carbs, protein, and fat. Apples offer hydration and fiber, while nut butter provides protein and healthy fats that help keep you feeling satisfied.
14. Hummus and Veggies
The protein and fiber from the hummus and the complex carbohydrates from the veggies make this a great snack for recovery. Carrot sticks, cucumber slices, and bell peppers are all nutrient-dense options that pair well with hummus.
15. Trail mix
Trail mix is made from a variety of nuts, which are a great source of protein and fiber, and something sweet such as raisins.
Pre-packaged trail mix can be expensive, so many runners like to save money by making their own mix with their favorite nuts, dry cereal, and dried fruits.
When to Eat Your Snacks
Timing is key when it comes to fueling for and recovering from runs. Ideally, you want to eat a snack 30 to 60 minutes before you run to provide your body with enough energy.
Post-run, aim to refuel within 30 to 45 minutes with a combination of carbs and protein to aid in muscle recovery and replenish glycogen stores.
More on Snacks for Runners
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach, ACE-certified personal trainer, and certified fitness nutrition specialist. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
