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11 Perfect Snacks For Runners

11 Perfect Snacks For Runners


Runner Ready Snacks


        Early in the morning, during lunchtime or evening , runners always need to navigate running times with meal timing to prevent hunger and boost energy. But, when done right, snacking can be part of the perfect meal plan. Snacks can be consumed any time of day, but offer performance advantages for runners when timed before or after your run. The right foods, in the right portions, can provide a fuel boost. Number 3 is my favorite!



Why they’re good: Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.) When they’re good: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.

Calories: 105 per medium-sized banana.



Why it’s good: Most cereals are vitamin- and mineral-fortified, and they’re great with fresh fruit sliced on top. Cereal is a quick-to-prepare, easily digestible, and healthful way to satisfy your sweet tooth. (Even some sweetened cereals are a good low-fat alternative to cookies). Choose cereals that have 5 grams of fiber or more per serving. When it’s good: Fine as a pre-run snack, a post-run pick-me-up, or even as a trail mix during a long, easy run.

Calories: Between 200 and 500 (per 11⁄2 ounces of cereal plus 8 ounces of skim milk). Nutrition Tip: A good goal is to eat six meals spread over 16 waking hours—about one every 3 hours.



Why it’s good: Chocolate milk is cold and helps keep you hydrated. It also provides plenty of protein, carbohydrates, and B vitamins. The calcium in milk will help keep your bones strong. When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run.

Calories: 160 calories per 8 ounces of 1 percent milk. When it’s good: Any time except just before running. Great with fruit after an intense workout or race. Calories: 165 per 1 cup of 1 percent cottage cheese.



Why they’re good: These little morsels are low-fat and high-carbohydrate, and provide a good amount of vitamin A, fiber, and potassium. When they’re good: Any time. Toss chopped apricots over your granola at breakfast, or eat whole ones plain before your afternoon workout or as a sweet treat after dinner.

Calories: 80 per 10 apricot halves.



Why they’re good: This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and helps boost iron absorption. When they’re good: They’re great any time, but they’re best immediately after a tough, hot run.

Calories: 75 per 3-ounce frozen fruit/juice bar.



Why they’re good: Soybeans in any form are a high-quality source of protein, iron, B vitamins, and heart-healthy isoflavones (which boost bone health). Soy protein has been shown to lower the risk of heart disease and cancer. When they’re good: Eat them after your workout, or as a low-calorie but filling afternoon snack.

Calories: 125 per 1⁄2 cup raw or boiled.



Why it’s good: Studies show oatmeal helps lower cholesterol. Oatmeal will also fill you with plenty of carbohydrates to boost energy and alertness. When it’s good: An excellent prerace food, or any time you wake up feeling hungry and ready for a hearty breakfast.

Calories: 150 per 1⁄2 cup.



Why they’re good: Rice cakes are low in calories, most of which come from energizing carbohydrates. Peanut butter is an excellent source of protein and heart-healthy polyunsaturated and monounsaturated fat. It also contains vitamin E, which helps with muscle recovery. When they’re good: A perfect stick-to-your-ribs snack for mid-morning or mid-afternoon.

Calories: 225 per one rice cake with 2 tablespoons of peanut butter.



Why they’re good: If you use fruit and soy milk, smoothies are an easy way to consume a healthful dose of fiber and soy. Smoothies also furnish plenty of vitamins C and A, plus potassium, fiber, and calcium. When they’re good: A cooling summer treat, a smoothie works well for breakfast, before a run, or as a refreshing, reenergizing, post-run treat.

Calories: Approximately 200 per 12 ounces.



Why it’s good: Many runners fail to meet their calcium requirement, especially those who don’t eat many dairy products. String cheese is a tasty, convenient way to take in calcium and protein as well as some fat. When it’s good: Have a stick or two with some high-carbohydrate foods after a long run or race. Research shows that eating a little protein along with carbohydrates can speed your recovery.

Calories: 80 per 1-ounce stick.



Why it’s good: Tuna comes with protein and heart-healthy omega-3 fats. Research shows that men who eat at least 3 to 4 ounces of fish per week are less likely to die of a heart attack, and that women who eat at least 2 servings of fish per week reduce their risk of rheumatoid arthritis. When it’s good: Perfect for lunch or an afternoon snack. Consider a tuna salad with low-fat mayo and sliced tomatoes.

Calories: 110 per 3 ounces, canned in water.


Original Article here

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