The 10 Best Snacks for Runners

Running is one of the best ways to stay fit and healthy. Whether you're hitting the pavement for fun, to compete, or simply to stay in shape, you need the right nutrition. The snacks you chow down on before and during your run can help you stay energized and perform at your best. 

Eating the wrong snacks, on the other hand, can leave you feeling sluggish and unable to complete your run.

It's important to fuel up before the finish line. Here's a list of the top ten snacks for runners that will help you feel energized and ready to go.

10 Running Snacks You're Sure To Love 

Ready to hit the pavement? Lace up those shoe laces and check out these delicious snacks that are perfect for runners: 

1. BOOP Cookies

Whether you're in need of a pre-run snack or a post-run snack, a BOOP cookie is a fantastic way to give your body the nutrients it needs to thrive. Subtly sweet with a perfect tinge of tart, these wholesome oatmeal and cran cookies are just what the doctor ordered! In each cookie, you'll find a healthy serving of protein, fiber, and fat — everything you need to run like a champ and feel like a million bucks. 

BOOP Hack: Want an extra boost of protein after you've worked out? Enjoy a BOOP cookie with a glass of low-fat chocolate milk. You read that right — this popular beverage is proven to help restore muscles quickly after exercise, so drink up!

2. Bananas and Nut or Seed Butter

Bananas are an excellent pre-run snack as they provide a great source of energy and nutrients. They are rich in complex carbohydrates and contain good amounts of potassium, vitamin B6, and vitamin C. Bananas have also been shown to help reduce muscle cramps and help you stay hydrated during your run.

Bananas are easy to digest and provide a steady source of energy that will help you feel energized and ready to rock-n-roll. They can also help to prevent dehydration and provide key nutrients that will help to keep your body healthy and strong. 

Plus, pairing them with your favorite nut or seed butter adds some healthy fats into the mix while also giving you a truly delicious snack.

3. Energy Bars

Energy bars are a great snack for runners. They provide an easy and convenient way to fuel up before your run and provide you with sustained energy throughout your run. They are often packed with complex carbohydrates, proteins, healthy fats, and key vitamins and minerals that will help keep your body in top condition.

4. Loaded Oatmeal

Oatmeal is a great pre-run snack as it's high in complex carbohydrates and provides sustained energy throughout your run. Oats are also rich in dietary fiber, which helps to regulate your blood sugar levels and keep you feeling full. Plus, oatmeal is an excellent way to get your daily dose of important vitamins and minerals.

BOOP Hack: Top your oatmeal with some BOOP cookie crumbles to give your snack an extra layer of texture and complexity.

5. Yogurt Bowls

If you're in need of a quick pre-run snack, yogurt is the perfect option. It's an

excellent source of energy and nutrition, and it won't weigh you down while you run. Yogurt is a great source of calcium and protein, which will help to fuel your muscles and keep you energized. Plus, some yogurt options also offer a great source of probiotics, which are beneficial for digestive health.

No matter what your pre-run snack of choice is, it's important to fuel your body with the right nutrients to get you through your run — and yogurt can help to do just that. Enjoy with a BOOP cookie for a bigger nutrition boost. 

6. Crackers and String Cheese or Hummus

Crackers and string cheese make for one tasty snack. Low sodium crackers provide complex carbohydrates for energy, while string cheese is high in protein and calcium. Together, they provide a great source of nutrients to keep you going during your run.

Oh, and the delicious combination of flavors will definitely help keep you motivated to get to the finish line! Enjoy with a piece of fruit and a handful of almonds for a well-rounded snack.

7. Rice Cakes With Nut or Seed Butter and Jam

Rice cakes with nut or seed butter are a fantastic snack for runners — and adding some fruit jam or preserves on top can help you level up this classic snack. 

Rice cakes provide complex carbohydrates for energy, while the nut or seed butter provides healthy fats and proteins for sustained energy throughout your run. Nut butter is also a great source of healthy vitamins and minerals like calcium, potassium, magnesium, and iron.

If you do choose to add jam or preserves, you’re also getting key antioxidants and micronutrients. 

Enjoy your rice cakes with a glass of milk for extra protein, or top it off with some BOOP crumbles for added sweetness.

8. Hard Boiled Eggs and Crackers

Hard boiled eggs are another fantastic snack for runners. They're easy to prepare and provide a great source of energy and nutrition. Eggs are high in protein, healthy fats and essential vitamins and minerals, like iron and vitamin D. Plus, they provide sustained energy that will keep you going during your run.

Eat your hard boiled eggs with whole-grain toast for extra carbs, or top with a dollop of guacamole for some added flavor.

9. Mashed Chickpeas and Whole Grain Bread

Chickpeas are a rich source of plant-based protein, and when you mash them up with a bit of mayonnaise (or a dairy-free alternative), some celery seed, and a bit of salt and pepper, it makes for a tasty snack that’s reminiscent of tuna salad.

Pair your mashed chickpeas with some whole-grean bread for a yummy sandwich or toast topping!

10. Creamy Yogurt Smoothies

A smoothie is a fantastic way to get the nutrients your body needs for exercise. Blend up some nutritious ingredients, like plain yogurt without added sugar, bananas, berries, and spinach, for a delicious treat that will give you the perfect energy boost for your run. 

Add in some nut butter for an extra protein kick, and you're good to go. Enjoy it before or after your run — either way, your body will thank you!

What Are the Benefits of Eating Before a Run?

Eating before a run is important not only for your performance but also for your overall health. Loading up on the right snacks before it's go-time can help to provide your body with the fuel and nutrients it needs to stay energized and perform at its best. 

The right pre-run snack can also help to keep your blood sugar levels stable, prevent dehydration, and provide you with key vitamins and minerals.

What Should You Look for in a Pre-Run Snack?

When choosing a pre-run snack, it's important to look for something that is easy to digest, contains complex carbohydrates, and has some protein. Complex carbs provide a steady source of energy, while the protein helps your muscles to recover during and after your run.

Avoid sugary snacks that can spike your blood sugar levels and cause an energy crash. Also, be sure to stay away from high-fat snacks — they can be hard on digestion, which can slow you down.

What Are the Benefits of Eating After a Run?

In addition to eating before your run, it's also important to eat after your run. Eating after any kind of cardio — whether that be running, swimming, or dancing — can be a great way to refuel your body and provide it with the essential nutrients needed to recover. 

It's important to note that the type of food you eat after a run can make all the difference. Eating the right foods post-run will help replenish your energy stores, repair muscle damage and reduce any soreness you may be feeling.

By eating after a run, you can also help your body stay hydrated and aid in muscle growth. 

What Should You Look for in a Post-Run Snack?

Eating the right foods can provide your body with essential carbohydrates, proteins, fats, vitamins and minerals that help to improve your overall fitness and performance. 

Protein helps to repair muscle tissue that has been damaged during exercise, carbohydrates help to replenish energy stores in the body, and healthy fats aid in recovery. When looking for a post-run snack, make sure it's one that has all three macronutrients.

The Runner’s Roundup

Eating well before and after your runs is key if you want to perform at your peak level every time you hit the pavement. Carbohydrates, proteins, and fats all play important roles in fueling your runs, so make sure to incorporate them into your pre- and post-run snack routine.

With these delicious snack ideas in mind, you'll be able to power through even the toughest workouts with ease. Happy snacking!

BOOP Bakery™ believes cookies are better off enjoyed than locked away in a cookie jar. BOOP created a line of craveable, soft-baked cookies that allow health-conscious consumers and cookie connoisseurs alike to indulge without the guilt that comes with most processed sweets and treats. BOOP set out to bake delicious, wholesome, craveable cookies everyone can freely enjoy any time of day, whenever, wherever, whyever, proving no moment is too small for a BOOP!


Nutrition rules that will fuel your workout | Mayo Clinic

Chocolate milk: a post-exercise recovery beverage for endurance sports | National Library of Medicine

Want probiotics but dislike yogurt? Try these foods | Harvard Health