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11 Healthy Packaged Snacks That’ll Help You Refuel and Recover Faster After a Run

Whether you’re short on time or your stomach can’t handle much food after your miles, these options will do the trick.

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Although it’s often overlooked, the post-run recovery meal or snack is one of the most crucial elements of your fueling plan. You may think that what you eat kurt geiger london delilah strappy sandals item is all that matters, but good postrun recovery nutrition also plays an important role in your overall performance.

During a run, your body utilizes glycogen (your body’s source of stored carbs) for energy, and your muscles experience tiny little tears. To replace the glycogen stores and aid in muscle recovery, you want to eat foods that have a combination of carbs and protein. Ideally, a 3:1 carb-to-protein ratio has been shown to be most beneficial for post-workout recovery. In other words, a food should have 1 gram of protein for every 3 grams of carbs.

Whether you’re short on time or your stomach can’t handle much food after a run, eating a full recovery meal isn’t always doable. But there are a wide range of snacks that fit the post-run criteria. We’ve compiled a list of some of our favorite healthy packaged snacks, so you can quickly recover after logging your miles.

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1

Horizon Organic Chocolate Milk

Chocolate Milk
1

Horizon Organic Chocolate Milk

$34 at Amazon$39 at Walmart$47 at rakuten.com

These 8-ounce containers of chocolate milk contain the classic 3:1 carb-to-protein ratio, with 23 grams of carbs and 8 grams of protein. If you have a sensitive stomach and can’t get down food after a run, you may find it easier to drink a carton of chocolate milk. Plus, milk has nine essential vitamins and minerals, including vitamin D and calcium for bone health.

2

RXBAR Maple Oats

Maple Oats
2

san diego chargers shoe drive | RXBAR Maple Oats

nike wmns air max koko sandal black anthracite women oatmeal up a notch with the addition of egg whites, nuts, and dates. Made with simple ingredients, RX oatmeal is ready in minutes with hot water and a microwave, and it has 35 grams of carbs and 12 grams protein. If you prefer something cold after a run, fill it with water and stick it in the fridge before you head out the door for post-run overnight oats.

3

Sabra Classic Hummus and Pretzels

Classic Hummus and Pretzels
3

Sabra Classic Hummus and Pretzels

If you’re craving a savory snack after a run, reach for a conveniently packaged serving of hummus and pretzels. With 10 grams of protein and 40 grams of carbs, this snack comes close to the 3:1 ratio. And it also includes sodium—an important electrolyte lost in sweat—as well as fiber, which helps keep you fuller for longer.

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4

Enlightened Bada Bean Bada Boom Crunchy Broad Beans

Bada Bean Bada Boom Crunchy Broad Beans
4

Enlightened Bada Bean Bada Boom Crunchy Broad Beans

Now 36% Off

Otherwise known as fava or field beans, roasted broad beans are the newest crunchy snack to tabi chips. Packed with protein and fiber, not to mention they are naturally vegan and gluten-free, roasted broad beans are a healthier option than many other crispy snacks. A 1-ounce serving has 15 grams of carbs and 7 grams of protein, so pair it with a piece of fruit sandals renbut 11 097 popiel chaber.

5

GoMacro Peanut Butter Chocolate Chip Organic Vegan Protein Bar

Peanut Butter Chocolate Chip Organic Vegan Protein Bar
5

GoMacro Peanut Butter Chocolate Chip Organic Vegan Protein Bar

There are a ton of protein bars on the market, but only few offer a short list of recognizable ingredients with a 3:1 carb to protein ratio. GoMacro does a good job of using real ingredients—such as nuts, puffed brown rice, and pea protein—and each protein bars have 11 grams of protein with 36 grams of carbs.

6

Good Culture Strawberry Chia Organic Cottage Cheese

Strawberry Chia Organic Cottage Cheese
6

Good Culture Strawberry Chia Organic Cottage Cheese

new nike sb dunk low blue white porcelain cj6884 100 cheap sneakers, cottage cheese is packed with protein and bone-building calcium. Add in fruit, and you’re on your way to a post-run recovery snack. Since a container of Good Culture’s strawberry cottage cheese has more protein than carbs (17 grams of protein and 10 grams of carbs), slather it onto a piece of whole grain bread to make sure you replace glycogen stores.

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7

Saffron Road Organic Crunchy Chickpeas

Organic Crunchy Chickpeas
7

Saffron Road Organic Crunchy Chickpeas

Chickpeas are naturally rich in both protein and carbohydrates, and roasted chickpeas are a delectable and crunchy post-run snack. Whether you throw them on salad or eat them straight out of the bag, you’ll get 6 grams of protein and 18 grams of carbs for every 1/4-cup serving. Not to mention, Saffron Road has tasty flavors, such as Buffalo, Bombay Spice, Chipotle, Falafel, and Korean BBQ.

8

san diego chargers shoe drive | Seapoint Farms Sea Salt Dry Roasted Edamame

Sea Salt Dry Roasted Edamame
8

Seapoint Farms Sea Salt Dry Roasted Edamame

This sushi night staple is a protein powerhouse and easy to store in the freezer. But on days when you don’t feel like microwaving, Seapoint Farms makes a dry roasted edamame with just soy beans and salt. Dried edamame is higher in protein than carbs, so grab a handful with a piece of fruit, bread, or whole grain crackers.

9

Enjoy Life Foods SunSeed Butter Chocolate Protein Bites

SunSeed Butter Chocolate Protein Bites
9

Enjoy Life Foods SunSeed Butter Chocolate Protein Bites

If you’ve got a sweet tooth, Enjoy Life protein bites are a tasty combo of chocolate and other jack flavors, such as mint, banana, raspberry, and sunseed butter. Three bites have 6 grams of protein and 18 grams of carbs, and they are so easy to pop into your mouth directly after a run.

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10

Chobani S’Mores Flip Greek Yogurt

S’Mores Flip Greek Yogurt
10

Chobani S’Mores Flip Greek Yogurt

Greek yogurt is packed with natural protein, and Chobani has added a sprinkle of other ingredients, such as nuts, pretzels, graham crackers, and toffee to give you a hint of sweetness while also replacing glycogen stores. Each Flip has around 9 grams of protein and 25 grams of carbs. Chobani Flip’s other flavors and mix-ins include banana cream pie, cookie dough, brownie bliss, and cookies and cream.

11

Sargento White Cheddar Cheese, Sea Salted Roasted Almonds, and Dried Cranberries

White Cheddar Cheese, Sea Salted Roasted Almonds, and Dried Cranberries
11

Sargento White Cheddar Cheese, Sea Salted Roasted Almonds, and Dried Cranberries

Cheese, nuts, and dried fruit come together in these Sargento Balanced Breaks to offer post-run protein, healthy fats, and carbs. With different types of nuts, cheese, and dried fruit, you can choose the variety that speaks to you. The perfectly portioned snack has 7 grams of protein and 12 grams of carbs, so pair it with a handful of granola.

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Registered Dietitian

nike blazer low lx white bleached coral red frosted grass green av9371 605 sneakers is a New York City-based dietitian, food and nutrition writer, national most and owner of Nutrition a la Natalie, a sports nutrition practice. She developed a love for cooking, nutrition and fitness as an adult, which prompted a career change from advertising to nutrition. She spends most of her spare time blunt running along the NYC waterfront and creating (and photographing) healthy and tasty recipes.

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