25 Great Snacks for Runners

1. Bananas

Why they’re good: Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.)
When they’re good: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.
Calories: 105 per medium-sized banana.

2. Carrots

Why they’re good: Carrots are low-calorie but filling, so they’re excellent if you’re watching your weight. They contain carotene and vitamin A, which promote eye health and strong immune function.
When they’re good: Eat them at night when you want something to munch but don’t want extra calories. Or eat them before dinner if you’re famished. This way, you won’t overindulge once you sit down for your meal.
Calories: 30 to 40 per medium-sized carrot.

3. Cereal with Skim Milk

Why it’s good: Most cereals are vitamin- and mineral-fortified, and they’re great with fresh fruit sliced on top. Cereal is a quick-to-prepare, easily digestible, and healthful way to satisfy your sweet tooth. (Even some sweetened cereals are a good low-fat alternative to cookies). Choose cereals that have 5 grams of fiber or more per serving.
When it’s good: Fine as a pre-run snack, a post-run pick-me-up, or even as a trail mix during a long, easy run.
Calories: Between 200 and 500 (per 11⁄2 ounces of cereal plus 8 ounces of skim milk).
Nutrition Tip: A good goal is to eat six meals spread over 16 waking hours—about one every 3 hours.

4. Chocolate Milk

Why it’s good: Chocolate milk is cold and helps keep you hydrated. It also provides plenty of protein, carbohydrates, and B vitamins. The calcium in milk will help keep your bones strong.
When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run.
Calories: 160 calories per 8 ounces of 1 percent milk.

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