There’s no argument that running has some amazing health benefits. Strengthening the cardiovascular system, increasing muscle strength and burning calories just to name a few. Many people begin running on a journey to lose weight or regain control of their health. But at the same time, all the extra exercise means that hunger will increase to an all-time high. Finding healthy snacks for runners that won’t derail your progress is surprisingly challenging.
One of my favorite parts about running is the fact that it allows me to snack throughout the day without guilt. Knowing that I’ve burned some extra calories makes me feel less guilty when I reach for that mid-afternoon pick me up.
But selecting the right snack can still be tricky.
I always want to make sure I choose a snack that will keep me full, yet not cause me to overindulge.
A few months ago, during my quest to give up sugar for 40 days, I was forced to experiment with some healthier snack options. Rather than reaching for my go to candy when I hit that afternoon slump, I was forced to get creative and come up with some healthy snack ideas that still tasted great.
Since then, I’ve found great success keeping my running hunger at bay by focusing on choosing the right snacks. For so long I avoided all the “healthy” options because I thought they would be completely unsatisfying. Yet, as I’ve learned these past few months, healthy doesn’t have to mean it tastes bad.
These healthy snacks for runners have been life changing.
Taking up running in an effort to lose weight or improve health is a wonderful motive. However, as runners it’s always important for us to make sure we are fueling our bodies properly. This means skipping the snacks that leave us hungry again within the hour, as well as making sure we eat frequently enough to replenish those lost calories.
These 10 simple healthy snacks for runners each have a balance of protein and carbs that will refuel your body with exactly the nutrients it needs. Whether you’re looking for a quick post run snack or wanting an easy snack to take with you on the go, these ideas have got you covered. These runner friendly snacks and recipes will keep you full and satisfied during running season!
10 Great Healthy Snacks for Runners
Apple Slices with Peanut Butter
A simple snack like apple slices dipped in peanut butter is easy to prepare, and keeps you full for longer. The sugars in the apple combined with the protein in peanut butter keep you full while still tasting great!
Chocolate milk is one of the easiest treats to prepare, and one of the best post-run recovery drinks. Not to mention it tastes like a dessert! Chocolate milk is hard to beat.
Cottage cheese is stocked full of protein to keep your hunger at bay. There is a surprising amount of sodium found in cottage cheese as well, which helps retain fluids to keep you from losing too much water on the run.
Oatmeal Raisin Protein Balls
One of my absolute favorite mid-afternoon snacks that are surprisingly easy to make are protein balls. There is nothing easier to take on the go or grab quickly after a run than a protein ball. These oatmeal raisin protein balls have been my favorite lately, and each time I make a batch I am surprised how little time it takes.
- ½ cup peanut butter
- ½ cup honey
- 1 ½ cup oats
- 1 tsp vanilla
- 1 scoop vanilla protein powder
- ½ cup raisins
- 1 tbsp chia seeds
You’ll want to melt the honey and peanut butter together in a pan on the stove first, before adding them in to the mixture. Once they are melted, combine all ingredients and roll them out into balls. Store them in your refrigerator until you’re ready to eat, and then grab one anytime!
Hard Boiled Eggs
Making hard boiled eggs in bulk is so easy that there’s really no excuse to not have them on hand for snacks. Eggs are packed with protein, keeping you full for much longer. Not to mention, hard boiled eggs are so easy to take with you when you’re on the go.
Orange Creamsicle Smoothie
This smoothie became one of my favorites as soon as I tried it. The ingredients are all very healthy, yet it tastes just like dessert. Combine all the ingredients into the blender and you’ve got yourself a perfect post-run snack!
- ½ cup peaches (frozen)
- ½ cup vanilla yogurt
- 1 scoop vanilla protein powder
- 1 frozen banana
- 1 tsp vanilla
- 3-4 ice cubes
String Cheese with Crackers
Grabbing some string cheese and crackers is a really simple snack, but provides everything you need. From protein in the cheese to the carbs in the crackers, you’ve got another great post-run snack.
Greek Yogurt with Fruit or Granola
Grab some extra protein during training season with some Greek yogurt, and top it off with fruit or granola for a well-rounded snack.
Toast with Peanut Butter or Honey
Adding peanut butter or honey to your toast gives it just the boost it needs to help you refuel and still taste exciting. This snack is always an option for those days when you’re low on groceries.
Nuts or Trailmix
Nuts or trailmix is a perfect snack for runners! Take it with you when you leave or grab a handful when you feel those afternoon hunger pains.
No matter what type of runner you are, fueling your body with the right foods is essential to avoid all those hunger pains and temptations to overindulge. Healthy doesn’t have to be boring! These snack ideas for runners are simple enough that they’re easy to prepare, yet satisfying enough to keep you coming back for more. Stock your fridge and pantry with all the essentials for these runner friendly snacks!