If you can’t get through the day without a snack, you’re not alone! For us runners, it’s very hard to stick with the three square meals plan without having midnight or mid-afternoon cravings.
Don’t be tempted to grab a bag of sweets or a cake on the way home from work, though. Runners need to fuel their bodies with healthy, nutritious foods before, during and after their runs. This nutrition strategy not only silences your grumbling stomach, but also improves your performance, boosts recovery and aids in weight loss.
From peaches to popcorn, we’ve got 7 runner-friendly snacks that can be eaten whenever hunger comes knocking:
Bananas are a favorite among runners. They are a great source of good carbs, vitamin B6 and potassium. The simple sugars and low amount of fiber make bananas especially easy to digest, which means they are a good snack before, during, or after workout.
This juicy fruit contains several key nutrients for the everyday runner. Peaches are rich in fiber, vitamin C and beta-carotene, a heart-protective antioxidant. They also provide a good amount of potassium, a mineral critical for regulating fluid and electrolyte levels, which makes them the perfect snack for rehydrating after a warm run.
Carrots are low-calorie but filling and contain carotene and vitamin A, which promote eye health and strong immune function. Not only are they good for your health, but they also help you lose weight! Eat them before dinner, so you can satisfy your hunger pangs and avoid overindulging during dinner.
Smoothies can be a nutritious and refreshing summer treat, that runners can have for breakfast, before a run, or as a refreshing, reenergizing, post-run drink.
Mix fruit, juice or soy milk for a healthful dose of fiber, vitamins C and A, plus potassium, fiber, and calcium.
Low in fat and fairly high in carbohydrates, yogurt is also a great source of protein, potassium and calcium. Its live and active cultures are good for the digestive system and makes yogurt a highly digestible pre-race snack.
Cold chocolate milk tastes pretty refreshing after a summer run. It also provides protein, carbohydrates, B vitamins and calcium, making it a great recovery drink – for stronger muscles and bones.
Popcorn can be a healthy snack when you crave a salty food, as long as it’s not loaded with butter, oil, sugar, or loads of salt. Popcorn has very similar nutritional benefits to brown rice or whole wheat bread and since it is rich in fiber it will help you feel fuller longer.