11 healthy snacks for runners

One of the benefits of running is that you can eat sweets and other high-calorie snacks from time to time. However, you will definitely feel better if you eat healthy and nutritious food. So the next time you feel hungry (which is often the case with runners) and reach for a bag of potato chips or a bag of cookies, consider one of these healthy snacks.Whole wheat crackers and cheese straws

A combination of hard cheese and crackers is a good way to curb hunger between meals. Crackers contain fiber and healthy carbohydrates, while cheese contains protein and calcium.

Bananas

You'll get carbs from bananas, as well as potassium, which helps prevent muscle spasms. Simple sugar and low fiber make bananas particularly easy to digest, which means they are a good pre-jog snack (just make sure you still give yourself at least 60-90 minutes to digest before running after a meal).

Energy or grain bars

If you need a snack that's easy to pack in a gym bag, a healthy option might be cereal or energy bars. Just be careful when choosing bars - some of them contain as much fat and sugar as candy! Choose bars with a lot of carbs, especially if you run a long distance, to prevent early fatigue. The right healthy bars are a satisfying and delicious option. There are dozens of flavors to choose from, and they are made from all-natural ingredients.

Smoothies

A smoothie can be a nutritious and refreshing snack for runners, especially after a run. Mix 1/2 cup of skimmed milk or juice, banana and frozen strawberries (or other fruits you like) in a blender to make a delicious and refreshing smoothie. For extra protein and probiotics, you can add low-fat Greek yogurt.

Simple yogurt with fresh fruit

Low-fat, fairly high-carb yogurt also contains calcium, protein, and potassium. Its live and active cultures are good for the digestive system.

Carrot

Carrots are satiating, but low in calories, making them a great snack for runners who are trying to lose weight or maintain their current weight. The best time to eat them is when you are hungry before dinner to satisfy your hunger and avoid overeating during dinner.

Popcorn

If it doesn't contain butter, sugar, or a lot of salt, popcorn can be a healthy and low-calorie snack. Corn grains are wholegrain, so they are no different in nutritional value from brown rice or wholegrain bread. Popcorn is also rich in fiber, so even a 100-calorie serving (about 3 cups) it will help you feel full for longer.

Pineapple and cottage cheese

The combination of pineapple and cottage cheese is not only delicious, but also satisfying, so it's the perfect snack in the middle of the morning or in the afternoon. Pineapple contains bromelain, which can speed up muscle recovery. A study of 15 cyclists found that bromelain reduces the feeling of fatigue. In addition, bromelain reduces muscle damage and inflammation caused by exercise. And cottage cheese contains protein and calcium, which are important for runners.

Hard-boiled eggs

Eggs are an excellent source of many nutrients, including riboflavin and biotin, which are essential for the absorption of carbohydrates, proteins and fats. One medium hard-boiled egg contains about 100 calories. Sprinkle the egg with salt, pepper and paprika to make a delicious and satisfying snack.

Flakes with skimmed milk

Cereal is quick and easy to prepare, and is a good source of easily digestible carbohydrates, so it's a good snack before you run. And since the nutritional information on the packaging is easy to find, you can search for a product that is enriched with vitamins and minerals and high in fiber to make you feel full. You can also add some fruit on top, such as a berry mix, to get even more nutrients.

Trail mix

Trail mix is made from different types of nuts, which are a great source of protein, healthy fats, fiber, and something sweet like raisins or chocolate chips. A pre-packaged mix can be expensive, so many runners like to save money by making their own mixes from their favorite nuts, dry flakes, and dried fruits.