Power Up Your Snacking

Find yourself constantly reaching for cheese crackers or cookies while you’re sheltering in

place? Snacks are a great way for runners to increase their energy intake and get ready for a workout, but all too often we find ourselves stuck in a rut or grabbing something that sounds easy, but may not make us feel great later on. Plus, when we snack without thinking, we tend to overeat – before you know it, that whole sleeve of Thin Mints has vanished, and you still don’t feel satisfied.


The key to great snacking is to incorporate at least two food groups and aim for something that contains fiber, fat, and/or protein to satiate you in between meals. Try one of these quick and

balanced ideas for a more satisfying snack that will help hold you over until your next meal.


For your sweet tooth:

  • Cinnamon toast topped with plain Greek yogurt + sliced apples

  • Rice cake + 1.5 TB nut butter + 1 TB unsweetened flaked coconut

  • 2/3 c cereal + . c milk

  • 6 oz Greek yogurt + . c berries + 1-2 tsp nut butter

  • PB Banana smoothie: 1 small frozen banana + 1 c milk of choice + 1 TB cocoa powder + 1 TB nut butter + 1 tsp cinnamon blended until smooth and creamy

For a salty or crunchy craving:

  • 2 soft cheese wedges (like the Laughing Cow) + 1 oz crackers or pretzel sticks

  • 1 packet tuna + 1-2 oz crackers or . c. carrot sticks

  • Turkey rollups: 2 oz deli turkey, rolled with 2 TB avocado

  • 1 slice whole grain toast + a sliced hardboiled egg + sriracha or hot sauce

  • 3-4 oz plain yogurt mixed with dill, garlic and lemon juice + . c raw vegetables or 1 oz pita chips for dipping

Need a quick-digesting snack before an afternoon workout? Try something a little lower in fiber

and fat to help power through without stomach troubles.


For a pre-workout boost:

  • 1 banana and a small handful of nuts

  • 6 oz nonfat yogurt (flavored is okay), add some berries if desired

  • 1 frozen waffle + 1 TB nut butter + cinnamon

  • PBJ sandwich (low fiber bread)

  • 1-2 oz pretzel sticks + 1 TB peanut butter

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