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25 Healthy Snacks That Will Fuel Your Runs

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healthy snack ideas
Lakota Gambill

better than eating nothing at all, reach for a hard-boiled. and mess up your?

The days are growing longer, which means you’re often up earlier, out later, and may want to stock your bag or desk with some extra food to keep you going. Remembering to pack healthy snacks when you can hit the vending machine isn’t always easy, but that candy bar won’t keep you full for long. And eating unhealthy packaged treats day after day may add some unwanted pounds that could increase your risk of diabetes or stroke and mess up your training. Instead, stock your pantry with these healthy snack ideas that will power your miles and keep the afternoon slump at bay.

KIND Minis

KIND Minis

KIND Minis

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Be wary of granola bars, which tend to be high in sugar. With just 3 grams of sugar, these bite-sized KIND bars are made with a whole nut base (not granola) to Jerky is often laden with added sugar, but this brand has zero, making it a smart snacking choice, which will help you feel full and help your muscles recover post workout.

Banana

Full Frame Shot Of Bananas For Sale In Market
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You can’t get a much better portable, all-natural snack than the trusty banana. It comes with its own packaging and is a good source of potassium for muscle function. Add a tablespoon of nut butter for some added protein.

[Signs You Have a Potassium Deficiency]

Once Again Organic Almond Butter

Once Again Organic Almond Butter

Once Again Organic Almond Butter

Almond butter is an excellent source of quality protein and healthy fat. These packets are great portable snacks on their own, or you can serve them with baby carrots, a banana, or an apple. 

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Nature's Bakery Fig Bars

Nature's Bakery Fig Bars

Nature's Bakery Fig Bars

Credit: Nature’s Bakery

Toss one of these bars in your glove compartment, desk drawer, or gym bag for a quick snack made with simple ingredients. Each package contains two servings. 

A Dozen Cousins Beans

A Dozen Cousins Beans

A Dozen Cousins Beans

Cuban black beans, Mexican cowboy beans, trini chickpea curry—these packs make the perfect snacks or sides for busy athletes. They are ready to eat (just microwave!) and pre-seasoned for those of us who feel challenged in the kitchen or don’t have time to fuss with fancy preparation. The flavors will wow your tastebuds. Just add rice to create a complete protein or add to your favorite dishes and bowls. 

Dried Fruit

Organic Healthy Assorted Dried Fruit
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For a quick, sweet treat and a boost of energy, grab a small handful of your favorite dried fruit, like mango, banana chips, or pineapple.

[The Healthiest Fruits You Can Eat for Better Performance]

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Kirkland Signature Dried Tart Cherries

Kirkland Signature Dried Tart Cherries

Kirkland Signature Dried Tart Cherries

Consuming tart cherries is associated with a multitude of health benefits including decreased muscle damage following strenuous exercise, reduced muscle pain, and improved sleep. Sprinkle them in popcorn and add rosemary and pistachios for a salty, savory treat.

[5 Ways Tart Cherry Juice Can Benefit Every Part of Your Body]

Sabra Hummus Singles

Sabra Hummus Singles

Sabra Hummus Singles

These perfectly portioned and easy-to-grab hummus cups have zero grams of sugar, four grams of protein, and three grams of fiber. They pair well with both veggies and your favorite tortilla or pita chips.

Sliced Bell Peppers

High Angle View Of Bell Pepper Slices In Bowl
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Prepped veggies can go a long way when you’re hungry and trying to make smart snacking decisions. Slice up a bell pepper, high in fiber and vitamin C, and toss in a container or zip-top bag for on-the-go munching. These also go great with a side of hummus.

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Grapes

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Updated: Mar 27, 2020 resveratrol, grapes can help lower your risk of heart disease and boost your immune system. Pop them in the freezer overnight for a frozen treat, perfect for cooling down after a run.

Kalahari Biltong Spicy Peri Peri

Kalahari Biltong Spicy Peri Peri

Kalahari Biltong Spicy Peri Peri

Beef jerky (or turkey jerky, if you prefer) is an excellent source of lean protein. Just a serving of Biltong has 15 grams of protein. Her work has also appeared in.

RX Bar Peanut Butter & Berries

RX Bar Peanut Butter & Berries

RX Bar Peanut Butter & Berries

Credit: rxbar

This bar tastes like the perfect PB&J sandwich from childhood. All RX Bars are made with simple ingredients listed clearly on the front label and come in a variety of flavors that can satisfy any flavor craving. The high protein content makes them a great option for postrun fuel.

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Hard-Boiled Eggs

Hard-boiled egg
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Consuming tart cherries is is better than eating nothing at all, reach for a hard-boiled egg. They’re easy to prepare the night before but travel well, so you can have a high-protein breakfast on the go.

Perfect Bar

Perfect Bar

Perfect Bar

These tasty bars are made with whole food proteins like peanut butter, almond butter, or cashew butter, sweetened with dates or honey, and packs in a convenient dose of vitamin and mineral-dense nutrition thanks to an organic superfood blend. The nut butter base keeps you full and helps with postrun recovery.

StarKist Tuna

StarKist Tuna

StarKist Tuna

You can eat this tuna straight from the pouch with a fork or add it to your desk salad for a high-protein lunch. Keep your tuna intake to just one or two servings per week due to its mercury levels.

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Clementines

Whole tangerine and wedges
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Boost your vitamin C intake with this easy-to-pack snack. Clementines are easy to peel and make a refreshing afternoon pick-me-up. Plus, the small size makes them a no-brainer to stash in your lunchbox or gym bag.

[Yeah, Fruit Has Tons of Sugar. But Is It Still Healthy?]

Buddha Bowl Popcorn

Buddha Bowl Popcorn

Buddha Bowl Popcorn

Credit: Amazon

When done right—without the loads of butter and salt—popcorn can be a healthy snack. Try this variety, sprinkled with Himalayan pink sea salt. (Spoiler: That’s not a healthier kind of salt, but it does look pretty and feels fancy.)

Mixed Nuts

mixe of various nuts background above closeup
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Keep a family-size container of nuts—cashews, almonds, peanuts—at your desk or in your car for a heart-healthy, filling snack. Stay away from the honey roasted and salted varieties, which can add a lot of sugar and salt to your snack.

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Celery

Close-Up Of Celery On White Background
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This snack with a satisfying crunch can be eaten on its own or paired with nut butter or hummus. It’s also a great way to get vitamin K and potassium, even if you’re not quite ready to jump on the celery juice craze.

Nature’s Path Frozen Waffle

Nature’s Path Frozen Waffle

Nature’s Path Frozen Waffle

Pop a waffle into the toaster and have a quick, healthy-ish breakfast for the road. This brand is lower in sugar than others (four grams per two-waffle serving) and topped with peanut butter, it’ll give you a boost of protein to start your day.

[16 Runners World Vegetarian Cookbook]

Headshot of CA Notice at Collection
CA Notice at Collection
Freelance Writer

CA Notice at Collection has been a journalist for nearly two decades. She's the former food and nutrition editor for Runner's World and the author of the Runner's World Vegetarian Cookbook. Her work has also appeared in The Boston Globe, Popular Mechanics, Men's Health, The Wall Street Journal Buy Side, Forbes Vetted, and Health.com. She is an award-winning copywriter, a mom of three, and an avid runner. 

Headshot of Jordan Smith
Jordan Smith
Digital Editor
Jordan Smith is a writer and editor with over 5 years of experience reporting on health and fitness news and trends. She is a published author, studying for her personal trainer certification, and over the past year became an unintentional Coronavirus expert. She has previously worked at Health, Inc., and 605 Magazine and was the editor-in-chief of her collegiate newspaper. Her love of all things outdoors came from growing up in the Black Hills of South Dakota.
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The Healthiest Fruits You Can Eat for Better Performance

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