Running as a physical activity comes to everyone as naturally as our daily functions. There is something so magical about running that it is suitable for your body in terms of muscular and cardiovascular development and is equally beneficial for the mind. Being able to run denotes a special kind of freedom that we can enjoy when we move across the distance like a bird moves in the open skies.
Running is a universal activity that attracts a wide variety of people for many different reasons. For some, it could be an activity to improve their general health by doing twenty minutes of running, but for some, they see how far their bodies can go when they do ultra-marathons in the most adverse of conditions. The ability to run well is incumbent on being fueled by the right food, just like the quality of fuel determines the longevity of a car and its performance.
In this blog post, we will discuss a few of the best snack options that runners across the world can enjoy while looking to make significant progress in their running. Before we begin, let’s see what an ideal snack for a runner would require.
Importance of Healthy Snacks for Runners
An excellent healthy running snack would be naturally rich in carbohydrates, protein, and fibers. The reason for having a rich carbohydrate composition is that running is an intense caloric activity. Runners require a lot of energy to perform well, and carbohydrates are nature’s source of instant energy.
For these reasons, high carbs are a must when it comes to running. Protein is the macronutrient that is associated with muscle repair and building.
Running places a lot of stress on our bodies, so it is necessary to have protein to repair and even build new muscles to help you perform well. Lastly, fiber is essentially required as it aids in digestive functions. The last thing you want while running is an upset stomach. It will either make you feel very heavy while running or could dehydrate your body. Now, let’s look at options that runners can have for their snacking while running.
Six Healthy Snacks for Runners
Here are six healthy snacks you can have if you are a runner looking to eat healthily.
1. Apples and Peanut Butter
An apple a day keeps the doctor away’ is an age-old saying that has elevated the average apple’s status when it comes to disease prevention. While the long-term efficacy of apples in preventing disease is questionable, apples are undoubtedly an excellent snack for runners.
Apples will provide you with carbs, which will help you run for longer, and iron, which has a lot of benefits in bodily functions. In contrast, peanut butter will provide you with protein for muscle repair and fiber, which will aid your indigestion—all in all, a wholesome package of clean food to fuel your body for running.
2. Milk and Dates
Milk is indeed nature’s superfood. It is an excellent drink that provides you with various macro and micronutrients, which will aid anybody looking for a healthy snack. Combine it with dates; you get a complete, well-rounded meal with a high quantity of carbs, protein, and fiber.
Dates are excellent for runners as they give you an unprecedented amount of carbs and fibers with a high quantity of glucose. All of these make it a potent snack for a runner and his needs.
Bananas are as close as we get to energy drinks in nature. Bananas are an excellent source of carbs which will give you instant energy to carry on for longer in your run.
Additionally, bananas are the ultimate source of potassium, ensuring that your body doesn’t get cramps if and when you are low on the water while running. Bananas are also loaded with sugars and fibers, which make sure they are easy to digest, and thus, they are the ideal pre-run snack.
Smoothies are a favorite for many runners worldwide for their easy preparation. Runners get near limitless options when it comes to smoothies.
Smoothies are a nutritious and refreshing snack for runners, especially after they are done running. They are easy to digest and present a snack with many vitamins and probiotics. Smoothies made in milk are a good source of protein and will aid in the overall recovery process of the body.
5. String Cheese and Crackers
Often, you will see this snack being used by marathon and ultra-marathon runners. This simple and cheap snack is a work of genius.
String cheese provides the body with calcium and protein, which will help the body recover. In contrast, the crackers will provide the body with carbohydrates and fiber, which will give you energy while not taxing your digestive system. The biggest bonus is that these are cheap on the pocket, light to carry, and easy to prepare—a big plus for runners.
6. Yogurt With Fresh Fruit
Yogurt has many properties that make it ideal for runners. Firstly, it is high in carbohydrates which is a must-have for enabling us to run longer.
Secondly, it is a good source of protein whose benefits you must’ve read by now and then; to top these off, it has a vast armada of vitamins and essential nutrients such as calcium and potassium, which will help your body function well. Adding fresh fruit such as strawberries and blueberries will make make the concoction flavorful and aid in digestion.
Our Concluding Thoughts
In conclusion, runners have several options to fuel their bodies and get the best out of their runs.
Remember, you can’t outrun a bad diet, and it would be impossible to get the full benefit of running if there isn’t a well-thought-out diet to support it. There will always be more that can be done, and like any sport, to make it to the top, you have to give it your all.