6 great snacks every runner should add to their diet
Let’s be honest, 3 meals a day just doesn’t cut it to satisfy a runners appetite.
If you clocking up serious miles and burning energy, regular snacks are going to be a big part of how you eat.
To help you choose wisely, we’ve got 6 runner-friendly foods that can be eaten at various times throughout your day!
Cereal With Milk – Nearly all cereals are a great source of vitamins and minerals. If you keep your portion size reasonable and add sliced fresh fruit on top, you’re onto a winner with this quick and easy snack.
Cereal is also easily digestible so won’t make you feel sluggish. If you go with a cereal that has 5 grams or more of fibre per serving, you’ll help meet your daily fibre intake too.
Because it is so quick and easy to prepare, cereal can be used as a pre-run snack or a post-run refuel.
Dried Apricots – Each dried apricot may be small, but it is packed with good levels of fibre, potassium and vitamin A. Apricots are low in fat, and high-carb so will provide you with good energy to fuel your run or recover from miles out on the road. This snack offers versatility too. Add them to your breakfast cereal, or use as a sweet snack to satisfy cravings for sugar, or down a few before your run.
Fig Bar / Fig Roll – If you want something sweet as an occasional snack then the fig roll is a great choice for runners. An easy to carry and convenient snack, they also pack a good level of fibre and carbs that can be digested quickly. You probably wouldn’t want to eat these at breakfast but they’re good as a snack for any other time of day – including if you are out in the middle of a long run.
Edamame Beans – These beans are popular in Japanese dishes but make for a great solo snack too. Soybeans like these tend to provide high-quality protein, iron, B vitamins, and are also said to boost heart and bone health. Research also shows that soy protein can lower the risk of cancer and heart disease. Eat them if you’re after a low-calorie but satisfying snack post lunch.
Rice Cakes Topped with Peanut Butter – Rice cakes with peanut butter are low calorie snacks that offer protein and vitamin E to help your post run recovery. Other benefits include polyunsaturated and monounsaturated fat which is good for the health of your heart.
Tuna Fish – If you need a healthy snack to keep hunger away for longer, then look no further than the humble tin of tuna. The protein tuna provides will keep you feeling fuller for longer and it also offers healthy omega-3 fats. Tuna is perfect for an afternoon snack in-between lunch and your evening meal, and can be served with fresh salad leaves, tomato and low fat mayo.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site
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