Runner’s World contributing chef Pam Anderson likes to fuel up before a run with this healthful smoothie made with Greek yogurt and chocolate soy milk. Plain Greek yogurt has roughly twice the protein and half the sugar of plain traditional yogurt. Using a frozen banana instead of fresh helps chill the smoothie without ice and […]
Salsa is an ideal snack choice for runners. Low in calories, it provides loads of vitamins, minerals, and antioxidants, while helping boost your fruit and vegetable intake. This refreshing summertime combination of fresh corn, cantaloupe, and red bell pepper is delicious as a prerun snack with whole grain tortilla chips, but you can also use
This hummus-like spread has the same smooth and creamy texture as the traditional stuff, with a touch of added sweetness from butternut squash. Serve it with whole grain pita chips or sliced vegetables, such as cucumbers, red bell pepper, and sugar snap peas. Or spread it on sandwiches. Instructions : Put the squash in a
This incredibly easy snack is a favorite of Runner’s World contributing pastry chef Gesine Bullock-Prado. The sweet-crisp apple provides the perfect counterpoint to the tart, creamy goat cheese. Compared to some cheeses made from cow’s milk, such as Cheddar, fresh goat cheese is actually a lower-fat choice. If you have the time, let the cheese
Peanut butter may be a favorite food of runners, but there’s good reason to swap it out for another nut butter once in a while. Two tablespoons of almond butter provide 10 percent of your daily need for vitamin E, a nutrient many runners fall short on. Studies show this antioxidant helps protect your lungs
Like all nuts, pecans are high in fat, with about 200 calories and 20 grams of fat per ounce (about 20 pecan halves). But the heart-healthy unsaturated fat can help reduce LDL (“bad” cholesterol) and raise HDL (“good” cholesterol). They’re also packed with bone-strengthening magnesium. Shelled pecans spoil fast, so if you don’t plan to
Easy to make and long lasting, trail mix should be a go-to snack for every runner. In this mix, soy nuts, pumpkin seeds, and walnuts provide protein and key trace minerals (such as selenium and zinc for immune health), along with heart-healthy fats. Dried blueberries and tart cherries supply a wealth of antioxidants called anthocyanidins
These DIY energy bars are guaranteed to taste way better than any bar that comes in a plastic wrapper—and they’re made with ingredients you can actually pronounce. They’re also filling and satisfying, making them a better on-the-go choice than your typical snack food. If you don’t like walnuts and dried cranberries, substitute any nuts and
These hearty treats, adapted from The Bakery in New Paltz, New York, have powered runners, bikers, and climbers for 30 years. The oats, dates, and honey provide quick fuel, while the nuts and seeds offer enough fat and protein to fend off hunger for a good few hours. Enjoy one as a hearty snack whenever
The cashew butter in this gourmet version of a PB&J sandwich supplies monounsaturated fat to keep you full and satisfied until lunch. (You can make your own cashew butter using the cashew variation in the recipe for Roasted Almond Butter.) Raisins pack energizing carbs, while cottage cheese is chock-full of protein and contains sodium to
