5 Healthy Snacks for Runners

Rica Lewis
5 Healthy Snacks for Runners

Among the best combinations for cardio and feel-good fitness are running and yoga. A good romp on the treadmill or around a track coupled with some soothing stretches and a good long Savasana make for an amazing, well-rounded workout.

That’s not to say it won’t be hard work, as any runner/yogi knows. You’ll need a good pair of running shoes, plenty of fluids, and a healthy snack to keep you fueled before and after your run.

Here are 5 healthy snacks for runners:

1. Banana

If you’ve ever run a formal race for charity or otherwise, you might have noticed a snack stand where volunteers handed out bananas and bottled water. Of course bananas are a tasty snack, but that’s not why they’re ideal for runners.

Bananas are high in carbohydrates, and they provide plenty of B6 for regulating protein metabolism. In addition, they contain lots of potassium, which leads me to my next healthy snack for runners…

2. Coconut Water

If you didn’t think coconut water was much of a snack, perhaps you’ve never chugged a bottle when a raging appetite attacked. Coconut water is surprisingly satisfying. It’s a good source of potassium, and it’s a snack you can enjoy before, during, and after your run.

Aside from offering much-needed fluids for hydration, coconut water is also a good source of sodium, magnesium, calcium, and phosphorus, which affect the pH levels in your body and are important for muscle function.

Another bonus: coconut water is not as likely to upset your stomach as other snacks and sports drinks can when you consume them on the fly.

3. High-Fiber Cereal with Almond Milk

A high-fiber cereal containing 5 grams of sugar or fewer and at least 3 grams of fiber per 100 calories makes a great pre- or post-run snack. So whether you enjoy crisp flakes or crunchy biscuit-style cereal, feel free to pour yourself a bowl topped with almond milk.

It’s a good carbohydrate kick that’ll keep you in peak performance.

4. Whole Grain Toast with Honey

If you’re consuming your snack just before you head to the gym or other running destination, try toasting your favorite bread and topping it with a smooth layer of honey or whole-fruit jam.

This snack will satisfy your sweet tooth and supply you with between 50 and 75 grams of carbohydrates — ideal for delaying fuel depletion during your run.

5. Hummus

With plenty of protein, fiber, folic acid, and B6, hummus packs a nutritious punch for the runner. What’s more, you can spread it on your favorite crackers, or pair it with chopped veggies such as carrots or celery for a delightful dip. Make your own hummus or buy a prepared package in your favorite flavor — hint: chipotle does not disappointment!

Just as a proper pair of running shoes is essential for the task, so also is a healthy runner’s snack. The right nutrition is your body’s best equipment, and will keep your blood glucose levels steady and muscle carbohydrate stores in check.

What do you like to whip up before a run? Share with us below!