Healthy Snacks for Runners

Healthy Snacks for Runners



This fruit is easy on the stomach and full of potassium. Potassium keeps those side cramps, calf cramps, and basically any muscle cramp at bay. The potassium in bananas is most helpful when eaten before a run or race, but they are also great as a staple snack food in a runner’s diet.


Oatmeal is a hearty pre-long run breakfast or snack. The complex carbohydrates found in oats help keep the body going for a longer period of time.


Peanut Butter Sandwich

Sometimes races are in the afternoon which means oatmeal isn’t always the perfect pre-race meal. A peanut butter sandwich is also easy on the digestive system and contains complex carbohydrates, simple carbohydrates, fat, and protein.


During a Run

pretzels in a cupPretzels

Pretzels have the sodium the body needs to hold on to the water you drink. Without sodium and potassium, you can drink all the water you want and still get dehydrated. Plus, pretzels have the simple carbohydrates the body gets desperate for when out for a long fast run. The only down side to pretzels…is choking them down when your mouth is so dry….be sure you have water when attempting to eat these while running!

jelly beansGummy Bears/Jelly Beans

I personally enjoy a few good jelly beans when on a really long run. But both gummy bears and jelly beans do a great job of providing quick energy when needed.



naked fruit juiceFruit Smoothies/Juice

I’m talking about things like Naked Juice where there is no added sugar or high fructose corn syrup. Sometimes these are just what you need after a hard or really long run because your stomach is iffy and food sounds TERRIBLE! I’ve learned that if I can at least get a little something in my stomach at these times I am far more likely to recover more quickly and be able to eat normally the rest of the day.

trumoo chocolate milk cartonChocolate Milk

Chocolate milk is a great combination of simple sugars and protein, making it the ultimate run recovery drink for those that can handle drinking milk right after a hard run.


frozen fruit barFrozen Juice Bars

There are a number of companies that create frozen juice popsicles completely out of fruit juice with no added sugar or flavoring. These are an awesome recovery for really hot runs! They help your body cool down while giving you a few natural sugars to get the body ready to move forward with the day.


Anytime Snacks

mixed nuts for snackingNuts

These are a good source of protein and healthy fats. Plus, they are super easy to stash in a gym back or work bag for easy snacking on the go.


mixed dried fruit for snackingDried Fruit

While fruit in its most natural states is the best version, dried fruit is a little bit easier to take with you sometimes. But either one works, just remember when you’re eating dried fruit that it has all the same calories in a smaller form, so don’t go too crazy!

cheese strips for a snackString Cheese

This is an easy to eat snack that is packed with the calcium runners’ bones need!



What is your favorite snack?