Snack Ideas to Satisfy a Hangry Runner

Are you looking for a snack that satisfies the runner hangries? You know what I'm talking about - that sudden urge to eat everything in sight and you must have it now before you snap your [insert friend, teammate, coworker, significant other or random stranger]. ⠀

This can happen when you don't plan ahead and especially as your training mileage starts to creep up. Heck it can happen when you aren't training at all! If it's been 3-4 hours and you haven't eaten something and have no plans for a meal in the near future, then follow my 3 tips for a snack that satisfies the hangry monster! ⠀

Tip 1: it should include some carbohydrate and if possible, at least 3 grams of fiber to give you energy with staying power. The easiest way to do this? Include a fruit or veggie! Not only does that add fiber but also important vitamins and minerals we all need right now. The only caveat: if you have a workout planned in an hour or less - especially a hard one - stick to simple carbohydrates (like pretzels, graham crackers, etc.).⠀

Tip 2: aim for at least 8-10 grams of protein (or more!). Why? We need protein spread out throughout the day to help support the natural breakdown and rebuilding of our muscle that happens all day (and night) long. If you only eat your protein at dinner, it's not doing you much good if you worked out in the AM. I tell clients to aim for 20-30 grams at meals and about half that amount at snacks to ensure your muscles are always working on recovery and repairing the good damage you do when you workout. ⠀

Tip 3: include some healthy fat for staying power. Let's face it - fat makes things taste good. It's also satiating -- meaning it fills you up and keeps you satisfied longer than carbs or protein alone. Aim to include healthier fats like avocados, nuts, seeds and plant-based oils. ⠀

I've included some of my favorite satisfying snack combos in the chart below. Looking for more ideas? We cover this plus much, much more in my next virtual 'nutrition for runners' group program which kicks off in a couple weeks! Spots are limited-as in there are only 3 spots left! Sign up today by filling out the short application linked to here: https://forms.gle/Jp3NWSmvYM1buMhp8!