What Should Runners Eat? The Best Snacks for Runners

Running is not merely a physical activity; it’s a journey that demands energy, stamina, and proper nutrition. Whether you’re a seasoned marathoner or a casual jogger, understanding the significance of your diet can significantly impact your performance. 

In this blog, we’ll learn the importance of choosing the best snacks for runners, the ideal balance of calories, and the benefits of incorporating simple carbohydrates, proteins, and healthy fats into your dietary routine.

The Importance of Choosing the Best Snacks for Runners

Running without adequate fuel is like setting out on a road trip with an empty tank. The right snack isn’t just a matter of satisfying hunger; it’s about supplying your body with the essential nutrients required for optimal performance. 

A well-chosen snack can boost endurance, help with recovery, and prevent the notorious “hitting the wall” phenomenon, or when the body’s fuels are virtually depleted, that many runners dread.

Pre-run Versus Post-run Snacks

The distinction between pre-run and post-run snacks lies in their specific roles in supporting different phases of the runner’s journey.

 A pre-run snack should be tailored to provide immediate energy, enhance endurance, and stabilize blood sugar levels during the upcoming physical activity. Choosing easily digestible carbohydrates, such as fruits or energy bars, ensures a quick energy boost without causing digestive discomfort. 

On the other hand, post-run snacks play a crucial role in recovery by replenishing depleted glycogen stores and supporting muscle repair. 

These snacks typically include a combination of carbohydrates and high protein, facilitating the restoration of energy levels and promoting efficient recovery. 

While the overall nutritional principles remain consistent, tailoring pre-run and post-run snacks to their respective purposes optimizes their effectiveness. 

It’s important to strike a balance that complements the body’s needs before and after the run, ensuring sustained energy, improved performance, and enhanced recovery.

What Should Runners Eat

The Right Amount of Calories

Runners burn a lot of energy, making it crucial to replenish those calories for sustained performance. 

A balanced snack for runners should typically provide between 200 – 300 calories, adjusting for factors such as the intensity and duration of the run. Striking the right balance among macronutrients – carbohydrates, proteins, and fats – is key for an effective running snack.

Calorie intake throughout the day can also depend on your health goals, this could be trying to bulk up or losing weight. Working with a Registered Dietitian can help you to balance your calorie intake throughout the day.

The Role of Simple Carbohydrates

Simple carbohydrates are the body’s preferred and most readily available energy source. For runners, these carbs are like high-octane fuel, quickly converting into energy. 

Before or during a run, opt for snacks rich in simple carbohydrates, such as 

• Fruits, 
• Energy bars 
• Low-fiber cereal. 

These choices help maintain stable blood sugar levels and prevent fatigue during your run.

The Power of Proteins for Recovery

Post-run, your muscles require repair and recovery, and this is where proteins shine. 

Including a protein-rich snack in your post-run routine can aid muscle recovery and reduce soreness. Some excellent choices, providing essential amino acids crucial for muscle repair and growth, include:

• Greek yogurt
• protein smoothie 
• handful of nuts

Incorporating Healthy Fats

While carbohydrates and proteins take the spotlight, healthy fats play a pivotal role in overall health and sustained energy. 

Snacks containing healthy fats can be valuable additions to a runner’s diet. Think of the following as some examples:

• Nuts
• Seeds
• Avocados
• Nut butter

These healthy fats offer a gradual energy release, ensuring a steady fuel supply during more extended runs.

What Kinds of Snacks To Avoid

Runners should be cautious about certain snacks that may hinder rather than enhance their performance.

Avoiding high-fat and greasy foods, such as deep-fried snacks or heavy fast food, is crucial before a run, as these can lead to discomfort and sluggishness. 

Similarly, steering clear of high-fiber snacks immediately before running is advisable, as they may cause digestive issues. 

Sugary snacks and candies cause a rapid spike in blood sugar levels, usually followed by a crash, which is counterproductive for sustained energy during a run. 

Additionally, snacks with excessive artificial additives or high levels of processed sugars should be avoided, as they can contribute to inflammation. They may not provide the necessary nutrients for optimal performance. 

Runners need to prioritize nutrient-dense snacks that strike the right balance of carbohydrates, proteins, and healthy fats while avoiding those that might lead to digestive distress or energy fluctuations.

How Often Should Runners Eat?

Nutrient timing is crucial for runners. A balanced meal 2-3 hours before a run ensures sufficient energy reserves. Runners should eat snacks within an hour before a run.

For longer runs, consume small snacks every 45-60 minutes to maintain energy levels.

Post-run, aim to refuel within 30 minutes with a snack that combines carbohydrates and proteins for optimal recovery.

Hydrate, Hydrate, Hydrate!

Hydration is a vital aspect of a runner’s regimen, playing a pivotal role before, during, and after a run. 

Pre-run, adequate fluid intake optimizes endurance and prevents early fatigue. During a run, regular sips of water maintain fluid balance, regulate temperature, and sustain energy levels. Post-run, rehydration is crucial for recovery, aiding muscle repair and replenishing lost electrolytes. 

Prioritizing hydration is a fundamental and simple strategy that enhances a runner’s performance and reduces the risk of dehydration-related issues, ensuring runners operate at their peak.

Snack Suggestions for Runners

Now that we know what our snacks should consist of, here is a list of some more ideas for snacks that you can choose from.

Banana with Nut Butter: A perfect blend of simple carbohydrates and healthy fats.

Cottage Cheese with Pineapple: A protein-packed snack with the added benefit of natural sweetness.

Trail Mix: A mix of nuts, seeds, and dried fruits for a balanced energy boost.

Greek Yogurt with Berries: Packed with protein and antioxidants for recovery.

Hummus and Whole Wheat Pita: A great source of complex carbohydrates and proteins.

Energy Bars: Convenient and designed for quick energy replenishment.

Chocolate Milk: A tasty post-run option with a good balance of carbs and proteins.

Hard-boiled eggs with Whole Grain Crackers: Packed with protein and complex carbs for sustained energy.

Running Towards a Healthier You

As you lace up your running shoes, remember that your journey is not just about the miles you cover but the fuel you provide your body.

Choosing the right snacks, rich in the right balance of calories, simple carbohydrates, proteins, and healthy fats, will optimize your performance, expedite recovery, and let you relish every step of your run. 

If you find navigating the realm of workout nutrition challenging, consider working with a dietitian to receive personalized guidance and support. Together, we can create a plan that aligns with your fitness goals, ensuring you feel your best by fueling your best.
We offer personalized guidance and fueling plans created by Certified Sports Dietitians to help optimize your nutrition, meet your needs, and reach your performance goals. Check out our Nutrition Coaching & Counseling packages.