Runners should eat nutritious snacks that have a combination of carbohydrates, protein and healthy fats. Some examples include fruit with nut butters, energy/protein bars, trail mix with dried fruit, whole grain cereals, smoothies, oatmeal, yogurt, or pita bread with hummus [1,2].
Learn more about recovery snacks for runners in this article.
References:
Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). Issn exercise & sports nutrition review update: Research & recommendations. Journal of the International Society of Sports Nutrition, 15(1). https://doi.org/10.1186/s12970-018-0242-y
Ryan, M. (2021, February 8). EatRightPro. Top Snacks for Runners. Academy of Nutrition and Dietetics https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/top-snacks-for-runners.
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