How we fuel our bodies has a direct correlation to how we perform as athletes. Here are 6 powerful pre- and post-run snack recipes.

Fueling around runs can be tricky. Energy levels need to be optimal, and digestion needs to be on point to help ensure the run goes well. Nutritionally, a pre- and post-run snack can help optimize performance and set the body up for success. Experiment with these three pre-run and three post-run snack recipes for optimal fueling.

Pre-Run Snacks

Fueling is an extremely helpful tool for optimizing energy levels, boosting performance, and ensuring the body doesn’t fizzle out too soon. When thinking about crafting snacks pre-workout, carbohydrates are the most important macronutrient of the three (the other two macronutrients are fats and protein), because they provide the body with the quickest source of energy. Running is a cardio-based form of physical activity that burns through the body’s glucose (or carbohydrate) stores.

When you eat your pre-run snack is just as important as what you eat. Giving the body adequate time for digestion is imperative because we don’t want to get caught with side cramps, an upset stomach, or feeling weighed down by our food when going out for a run. Use these three pre-run snacks below (one for 2+ hours, one for ~1 hour, and one for under 30 minutes pre-run) as ideas.

Peanut Butter Banana Sandwich (for 2+ hours pre-run)

2 slices whole-grain bread

1 sliced banana

2 Tbsp peanut butter

Pro Tip: Try it panini-style

Why is a peanut butter banana sandwich an ideal pre-workout snack for 2+ hours pre-run? If given the digestion window of two or more hours pre-run, a peanut butter banana sandwich provides the body with slow-digesting carbohydrates (which are a good source of fiber) and healthy fats. This powerful combination helps ensure balanced, sustained energy levels and gives the body enough time to digest without inducing a stomachache.

Chocolate Banana Smoothie (for 1-hour pre-run)

1 frozen banana

1/2 cup non-fat (Greek) yogurt

1 Tbsp cacao powder or cacao nibs

½ cup milk of choice

*Note: You can swap for plant-based milk and yogurt options.

A balanced smoothie will similarly provide the body with quick digesting carbohydrates with a little bit of bonus healthy fats to sustain energy levels throughout the run. Because smoothies are blended, they are easier on the digestive system. This is helpful for a shorter pre-run time window, making this the perfect option for when you have about an hour before you head out.

Homemade Granola Bar (for 30 minutes or less pre-run)

2 cups rolled oats

½ cup slivered almonds or coconut (optional)

½ cup honey or maple syrup

2 Tbsp peanut butter

1 tsp vanilla extract

1/8 tsp sea salt

Mix well and press on a lined cookie sheet. Refrigerate for at least one hour before cutting.

If time is limited and there isn’t enough of it to allow the body to digest a larger quantity of food, experiment with opting for something small that is ideally composed of mostly slow-digesting carbohydrates.

A granola bar is a perfect on-the-go option that is equally delicious and nutritious. You get bonus points for a homemade version (plus, this allows you to customize according to flavor preferences) but any packaged granola bar is a quick and easy option.

Post-Run Snacks

After you’ve successfully completed your miles, don’t forget to refuel your body, specifically the muscles that get broken down during running. After physical activity, your glucose stores are depleted, and muscle tears have been made. Fueling appropriately post-run allows you to rebuild muscles and come back better and stronger for your next run.

When thinking about the three main macronutrients (carbohydrates, fats, and protein), protein is most important post-run because it is made up of amino acids, which are the building blocks of muscle.

When crafting your post-run snacks, ask yourself where the source of protein is to help ensure adequate refueling.

Try these three post-run snack ideas for after your next run.

Berry Parfait

1 cup Greek yogurt

½ cup mixed berries

½ cup granola

¼ cup walnuts

Cinnamon to taste

Drizzle of honey

Post-run it is important to include a high-quality source of protein to feed your lean muscle mass. A berry parfait includes Greek yogurt, which contains ~15 grams of protein per 5.3 oz serving. It is also easy to whip up in under five minutes. And it’s delicious and nutritious!

If you have a dairy sensitivity or you’re looking for a lower calorie option, you always swap for a plant-based yogurt option.

Fancy Avocado Toast

2 slices whole-grain bread

½ avocado

2 eggs

¼ cup sliced cherry tomatoes

Drizzle of balsamic

Sprinkled with hemp/sunflower seeds (optional)

Avocado toast can be a nice post-run snack, but the key is to include the eggs for the protein component. Switch up how you prepare the eggs to maximize variety (fried, poached, scrambled). If you prefer a vegan option, add some sautéed tofu on the side.

Vanilla Protein Shake

1 frozen banana or 1 cup frozen berries

2 Tbsp chia seeds

1 scoop vanilla protein powder

½ cup Greek yogurt

Milk of choice to blend

A protein shake is a quick on-the-go option for when you are busy running from your run (no pun intended) to work or your next commitment. Adding protein powder and Greek yogurt gives the muscles some bonus protein so this vanilla protein shake may be a nice option if you need a quick snack after a long run.

Overall, pre-and post-run nutrients are crucial for aiding performance and for optimizing runs. How we fuel our bodies has a direct correlation to how we perform as athletes. If we put in premium nutrients more often, chances are that we will run better, faster, and stronger.

Reach out to Kristy Whyte, Registered Holistic Nutritionist, to book a complimentary virtual information session today and learn how working with a nutritionist can help you reach your health & wellness goals. kwhyte@movatiathletic.com

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