20 Easy & Satisfying Snacks for Runners

Discover the top snacks for runners to enhance performance and recovery. Fuel your training with these easy and satisfying snacks.

The importance of building satisfying snacks for runners

For runners snacking is necessary to meet energy needs. Incorporating snacks in your day-to-day nutrition can increase energy, support performance and recovery, and improve overall health. The more you run, the more food is needed to support training. Without enough calories, you are putting yourself at risk for injury, illness, and burnout.

Runners can be short on time so keep reading for a list of snacks that won’t just satisfying you but are easy to grab or can be prepped ahead of time.

What should snacks include

Ideally your snacks will include a carbohydrate paired with protein, fat, or both. The role of the carbohydrate is to provide your body with energy for the run. Incorporating protein or fat alongside the carbohydrate can help stabilize blood sugar levels and keep you feeling satisfied longer.

An example of this would be instead of having only a banana to pair the banana with peanut butter.

How much you should eat for a snack as a runner

How much you should include in your snacks can vary from day to day and even snack to snack. To have a better idea on how much to eat for a snack consider the following:

  • Hunger – When did you last eat? When will you next be able to eat?
  • Training – How many miles are you running that day, that week? Did you have an intense workout the day before that you are still recovering from?
  • Practical Fueling – Even if you are not hungry, has it been more than 2 hours since you last ate? Is this a time you need to eat to support training regardless of hunger signals?

Practical Fueling is a learned skilled and an important skill for runners to know and execute. It is common to have a low appetite after an intense or long run. Despite a low appetite, regular meals and snacks are important to support recovery and energy.

The 20 easy and satisfying snack list

  • Greek yogurt + fruit + granola + peanut butter
    • Highly recommend adding cinnamon on top
  • Trail mix
    • Easy grab and go option
  • Energy bite balls
    • Try this recipe if you haven’t made them before
  • Canned tuna/salmon with crackers
  • Superhero muffin
    • Created by Shalane Flanagan winner of the NYC marathon, find the recipe here
  • Tortilla wrap + lunchmeat + cheese + spinach
  • Veggies + ranch dip
    • Easily make your own dip by combining Greek yogurt + ranch seasoning
  • Smoothie
    • My favorite recipe combines yogurt, milk, orange juice, fruit, and protein powder
  • Crunchy Chickpeas
    • Make your own or try this pre-made version
  • Rice cake + mashed avocado + everything but the bagel seasoning
    • Add a hard-boiled egg to the side for protein
  • Baked Oatmeal
    • An easy recipe that can be prepped ahead of time
  • Egg bites + fruit like an apple or banana
    • Skip the Starbucks line and make your own
  • Toast + cottage cheese + sliced cucumbers and tomatoes
    • A savory snack that takes no time at all to put together
  • Kodiak cakes
    • Make the pancakes or waffles ahead of time or pick power cup for a grab and go option
  • Classic PB&J
    • The perfect snack if you have a run coming up later on in the day
  • String cheese + pretzels
  • Apples dipped in yogurt mixed with peanut butter
    • Another great snack option to add cinnamon to
  • Charcuterie “board” crackers, sliced meat, cheese
  • Meat jerky/sticks + fruit
  • Veggies or crackers with hummus
    • Hummus can be a good source of fiber

Summary

Snacks are necessary for runners to meet their increased calorie needs. How much you need at a snack can depend on a few factors including: hunger, training, and practical fueling. Although snacking sometimes gets a bad rep, snacks can provide the much needed energy your body needs to feel energized on and off the run. Don’t be afraid to focus on easy snacks that work with your busy training cycle and life.

If you are looking for help in how to navigate your fueling on and off the run, learn more about my coaching offers here.

*Note this post may contain affiliate links.

amy g running dietitian

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Hi, I'm Amy aka the Running Dietitian. An expert in all things running and nutrition.

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