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