Fuel Your Run: 10 Carb-Loaded Snacks Perfect for Runners on the Go
Hitting the pavement requires readily available energy. But for runners who need a carb boost, forget greasy fast food. Here are ten delicious and portable snack ideas to keep you fueled for your next run:
Pre-Run Powerhouses:
Oatmeal with Berries and Nuts: This classic provides sustained energy with complex carbohydrates from oats and a touch of natural sweetness and healthy fats from berries and nuts.
Greek Yogurt with Granola and Honey: Greek yogurt offers protein and calcium, while granola adds complex carbs and fiber. Drizzle with honey for a touch of sweetness.
Fruit and Nut Butter: The perfect combo of simple and healthy fats. Choose a banana, apple, or pear with peanut butter, almond butter, or sunflower seed butter for a satisfying pre-run snack.
Mid-Run Refueling:
Energy Gels or Chews: Packaged convenience! Look for options with easily digestible carbohydrates and electrolytes to replenish lost fluids during your run. I have switched to Honey Stinger Gels (as they don’t upset my stomach as much).
Dried Fruits and Nuts: A trail mix of raisins, cranberries, apricots, and almonds provides a quick burst of energy and healthy fats to keep you going.
Dates with Nut Butter: Nature's candy! Dates offer natural sugars and fiber, while nut butter adds protein and healthy fats.
Post-Run Recovery:
Chocolate Milk: This classic recovery drink provides carbohydrates to replenish glycogen stores and protein for muscle repair. Choose low-fat or unsweetened options.
Whole-Wheat Crackers with Hummus: Refuel with complex carbs from crackers and protein from hummus. Choose a variety with roasted vegetables for added nutrients. I have absolutely fallen in love with Wegmans hummus, especially the Salt & Vinegar flavor.
Cottage Cheese with Fruit: Cottage cheese offers protein for muscle repair, while fruit provides simple carbohydrates and vitamins.
Rice Cakes with Avocado: A unique and satisfying snack. Rice cakes offer complex carbs, and avocado provides healthy fats and potassium, essential for runners.
Guilty Pleasure:
Sour Patch Kids
Gummi Worms
Bonus Tip: Always stay hydrated! Carry a reusable water bottle and sip water regularly before, during, and after your run.
Remember, these are just suggestions. Experiment and find what works best for your body and taste preferences. Happy running!
