Snacks for Runners

Research shows that eating before a run may help boost speed and endurance at the end of your workout. when a full post-run meal isn’t possible, a mini-meal that supplies protein, carbs and antioxidants can help repair muscles and ease inflammation.

Pre-Run Snack:b1dc7e9caf0d58181d7040569e698f89

your muscles and brain need carbohydrates, eat about 100 to 300 calories 30min before your run.


  • Banana with honey.
  • Whole grain bread with any jam or honey.
  • sweet potatoes
  • Dried fruits
  • Peanut butter and banana sandwich on whole-grain bread
  • Fruit salad
  • Yogurt

Post-Run Snack

To kick start your recovery you must have crabs protein and antixoxidants in to your body.


  • Tuna Fish
  • Fruit Smoothies
  • Oatmeal
  • Fruit yogurt
  • Cottage Cheese
  • Bananas
  • Carrots

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