10 Healthy Snacks to Fuel Your Runs

A good apple is sweet, delicious, and nutritious – all the things you need to power your runs. Rich in fiber and antioxidants and low in calories, these treats can lower your risk of chronic conditions and promote weight loss.

For additional flavor, pair an apple with peanut butter for a sweet snack. 

Serving size for an apple:  

• 95 calories per medium apple

Serving size for peanut butter:

• 95 calories per tablespoon

Chocolate-covered bananas have become popular in recent years. From fitness influencers to bodybuilders and marathoners, this sweet treat is enjoyed by many athletes. Bananas have potassium and are a great alternative to high-calorie processed treats. 

Serving size for a chocolate-covered banana:  

• 166 calories per half of a medium chocolate-covered banana

Many athletes choose to drink chocolate milk post-workout because of its potential to help their bodies recover after strenuous activity. Chocolate milk replaces fluids, nutrients, and levels of calcium, potassium, and sodium that runners lose through perspiration, making it an excellent post-workout snack for runners. 

Choose low-fat chocolate milk if you’re calorie conscious and want to balance your carbs and proteins.  

Serving size for low-fat chocolate milk: 

• 150 calories per one cup of low-fat chocolate milk

Hummus and vegetables are an excellent snack for in-between meals, and provide fat, carbohydrates, and protein in ideal quantities. The serving size may vary depending on the vegetables you choose, but hummus and veggies are a great go-to snack for marathoners-in-training. 

Serving size for hummus:

• 50 calories per 2 tablespoons of hummus 

Serving size for vegetables:

• 25 calories per medium carrot 
• 6 calories per stalk of celery
• 20-50 calories per bell pepper

Mini-pretzels contain more sodium than larger pretzels, but they are lower in fat and calories than their larger counterparts. They are mostly made from carbohydrates, making them a beneficial pre-run snack. 

Serving size for mini-pretzels: 

• 110 calories per 19 mini-pretzels

Olives are an ideal snack for any athlete and are a staple in Mediterranean diets. Olives are low in calories and can help hydrate your body.

Additionally, they are a good source of monounsaturated fats, which may reduce inflammation and decrease the risk of heart disease. 

Serving size for olives: 

• About 59 calories per 10 olives

Delicious, nutritious, and always a  good go-to healthier snack for runners and non-runners alike, popcorn is full of health benefits like vitamins and a high fiber content. This snack can be great as a pre-workout, post-workout, or even late-night snack. Avoid “movie theater popcorn” with loads of butter — instead, try plain air-popped popcorn without salt and butter, and only add small amounts of healthy oil and salt if needed for taste.  

Serving size for popcorn:  

• 93 calories for 3 cups of air-popped popcorn

A rice cake with peanut butter and banana has the perfect balance of a higher-calorie snack that can provide you with the fuel you need for a run (or a midnight sweet treat).For added sweetness, consider topping your rice cake with honey. 

Serving size for rice cake:  

• 35 calories per lightly salted rice cake

Serving size for peanut butter:

• 95 calories per tablespoon

Serving size for banana:

• 32 calories per medium banana

Sliced turkey is an excellent option for runners who want to increase their protein intake. Additionally, the deli meat can help you feel full longer. Turkey can contain a high level of salt, so try low-sodium sliced turkey to get a significant amount of protein without the extra salt. 

Serving size for sliced turkey: 

• 64 calories per 2 oz. of turkey

Yogurt parfaits are not only delicious and filling, but they also provide a substantial amount of nutrients. You can make your parfait healthier and more nutrient-dense by replacing regular full-fat yogurt with Greek yogurt. Consider preparing them ahead of time and storing them for when you need a filling snack or breakfast replacement. Use high-fiber cereal for the topping if you’re watching the calorie content. Yogurt parfaits are available at some fast-food outlets; just check the nutrition information to be sure the parfait meets your nutrition goals. 

Serving size for Greek yogurt:

• 80 calories per cup of Greek yogurt 

Serving size for strawberries:

• 50 calories for 8 large strawberries

Serving size for blueberries:

• 42 calories per half cup of blueberries

Serving size for high-fiber cereal:

• 60 calories per half cup of high-fiber cereal