Step Up Your Snack Game

Runners, walkers and active people often find themselves hungry throughout the day. Going too long between meals, especially when doing high-intensity or high-volume training, can leave us feeling depleted and foggy brained. Plus, it can be challenging to take in adequate nutrition if we are only eating three meals per day. That’s where snacks come in!

Well-planned and well-timed snacks provide energy, manage hunger and prevent blood sugar dips, allowing us to crush our workouts and our workdays. But not all snacks are created equal! Traditional packaged snack foods typically offer plenty of empty calories, but not much in the way of nutrition. Instead, as runners and walkers, we want to reframe snacks as opportunities to add nutrients our day. We can do this by choosing nutrient-rich, minimally processed foods such as fruits, vegetables, whole grains, dairy, nuts, eggs, poultry, beans, and fish/seafood. When it comes to timing, eating at regular intervals throughout the day keeps us satisfied and energized, so try to plan snacks based on your schedule, inserting a snack any time you find yourself with more than 3 to 4 hours between meals.

From a nutrition standpoint, the ideal snack composition depends on what time you’re eating it and its purpose. Let’s examine a few common scenarios.

Pre-Run

Before running (or any type of exercise), if it has been several hours since your last meal, the goal of your snack is to provide energy, increase endurance and prevent muscle breakdown while minimizing GI distress. Your ideal pre-run snack should be high in carbohydrates, and low in fat and fiber. The closer you are to your workout, the simpler the carbohydrate should be. Some examples include:  

·         Banana or other fresh fruit

·         Applesauce or other pureed fruit

·         Raisins, apricots or other dried fruit

·         Pretzels or crackers

·         Toaster waffle

·         Oatmeal or low-fiber dried cereal

·         Clif or other grain-based granola bar

·         English muffin or toast

Post-Run

After running (or any type of exercise) if it is going to be more than an hour until your next meal, eating a high protein snack promotes muscle repair and recovery. Pairing one of the protein-rich foods below with a carbohydrate source helps replenish muscle glycogen and better manage hunger. Try:

·         Greek yogurt

·         Cottage cheese

·         Hard-boiled eggs

·         Canned tuna

·         High-quality protein bar or powder

·         A glass of milk

·         String cheese

·         Jerky

·         Deli meat, such as turkey or ham

Between Meals

When you are in between meals, for example mid-morning or mid-afternoon, a snack that includes a balance of fiber-rich carbs plus protein and/or healthy fat is key to staying satisfied and energized. This powerful combination of nutrients slows down digestion, keeping hunger at bay. Fiber-rich carbs such as fruit, veggies, or whole grain crackers fill you up, stabilize blood sugar, regulate cholesterol and help with digestion; protein such as hard-boiled eggs, string cheese, or Greek yogurt, supports lean muscle mass and metabolism; and healthy fats, such as nuts or avocado, promote satiety and enhance absorption of fat-soluble vitamins A, D, E and K. Try one of these “dietitian approved” balanced snack ideas:

·         Apple with almond butter

·         Banana with peanut butter

·         Trail mix with nuts, dried fruit, and whole-grain cereal

·         Carrots with hummus

·         Bean chips with guacamole

·         Pear with string cheese

·         Cottage cheese with cantaloupe

·         Greek yogurt with berries and granola

·         Roasted chickpeas

·         Whole grain crackers with tuna

·         Whole-wheat mini pita with deli meat

Whether you need a pre-run energy boost, post-run recovery or between-meal pick-me-up, add some variety to your snacks with the simple recipes below!

PRE-RUN SNACK: Sweet Potato Toast

A creative take on a simple pre-run favorite, sweet potato toast provides an extra dose of immune supporting vitamin A. If eating within an hour of your run, sprinkle with cinnamon and a drizzle of maple syrup for a quick energy boost. If you have more time, top toast with avocado and egg or peanut butter for more staying power and lasting energy. Serves 1-2, depending on size of potato (and your hunger!)

Ingredients:

·         1 large sweet potato

Instructions:

·         Wash and scrub sweet potato

·         Using sharp knife, slice lengthwise into 1/3 inch pieces

·         Toast until fork tender but not completely soft (if you don’t have a toaster, lay slices on parchment-lined baking sheet and bake in the oven at 400 degrees for about 30 minute)

POST-RUN SNACK: Very Veggie Egg Cups

When it comes to high-quality protein for muscle recovery, not to mention cost, nothing beats eggs. These cups are pre-portioned for the ultimate grab-and-go convenience, plus completely customizable - a perfect way to incorporate seasonal veggies or use up whatever you have on hand. Enjoy with whole-grain bread or English muffin to boost carbs and replenish muscle glycogen. Yield: 12 cups

Ingredients:

·         8 eggs

·         1 cup milk of choice

·         3/4 cup feta, goat or your favorite cheese, crumbled

·         1/2 cup chopped onions

·         3 cups baby spinach, chopped (can substitute with your favorite leafy green)

·         1 cup diced veggies of choice (such as bell peppers, tomatoes, mushrooms, broccoli)

·         1 Tbsp olive oil

·         Salt and pepper to taste

·         Non-stick spray

·         12 tin muffin pan

Instructions:

·         Pre-heat oven to 350 degrees F

·         Heat oil in pan over stove on medium. Sautee onions until flagrant. Then add spinach and veggies. Stir a few minutes until cooked down.

·         In separate bowl, whisk together eggs and milk. Add salt and pepper to taste.

·         Spray muffin tin and divide sauteed veggies evenly among 12 cups

·         Pour egg/milk mixture over veggies

·         Top each egg cup with approximately 1 Tbsp cheese

·         Bake about 20 minutes or until eggs are set

BETWEEN MEAL SNACK: Customizable Energy Bites

One of my most requested and frequently recommended recipes, this DIY take on store-bought granola bars will keep you energized and satisfied for hours thanks to the combo of unsaturated fat from the nut butter and heart-healthy fiber from the oats. Making your own energy bites is an easy, cost-effective way to add nutrition to your day. Customize the recipe by swapping in your favorite ingredients and using up whatever pantry staples you have on hand.

Ingredients:

·         1 cup oats (quick or old-fashioned both work)

·         ½ cup nut butter (such as peanut, almond or sunflower seed butter)

·         3 Tbsp. sweetener of choice (such as pure maple syrup or honey)

·         1 cup mix-ins (such as chopped nuts, dried fruit and/or chocolate chips)

·         Optional: Add protein powder plus more liquid

Instructions:

·         Combine nut butter and sweetener. Fold in oats. Add mix-ins and stir to thoroughly combine.

·         Roll into bites, wetting hands with water as needed. Alternatively, you can roll dough out flat on a sheet pan and slice into granola bars.

·         Store in air-tight container in fridge for up to 1 week.