Proper nutrition for runners can help boost performance by ensuring adequate nutrients to optimize energy. Because running is a high-impact aerobic exercise, runners expend a higher amount of energy which requires a diet with an adequate amount of calories and the right mix of both macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals). Including healthy, nutrient-dense snacks throughout the day can be a helpful way for runners to get enough calories to support maximum performance.
Prioritizing snacks in their whole food forms is a helpful way to ensure a well-balanced diet. These options include high-quality meats, vegetables, fruits, nuts and seeds, and whole-grains. Reducing foods with added sugars in the diet overall can help prioritize nutrient-rich options that help provide longer lasting energy.
Here’s a list of healthy foods for runners based on dietary preferences:
Paleo Food Options for Runners
- Vegetables - any vegetables such as broccoli, brussel sprouts, carrots, cucumbers, turnips, carrots, sweet potatoes, potatoes, any leafy greens, beets
- Fruits - berries, apples, pears, cherries
- Lean meats and proteins - poultry, beef, seafood, eggs
- Snacks made from whole foods such as plantain chips, dried fruits without added sugars, or Chomps meat sticks
- Cassava based foods and snacks
- Nuts and Seeds - almonds, cashews, pumpkin seeds, sunflower seeds, pistachios, walnuts
Whole-30 Approved Food Options for Runners
- Vegetables - all vegetables
- Fruits - all fruits
- Lean meats and proteins - poultry, beef, seafood, eggs
- Snacks made from whole foods such as plantain chips, dried fruits without added sugars, or Chomps meat sticks
- Nuts and Seeds - almonds, cashews, pumpkin seeds, sunflower seeds, pistachios, walnuts
Keto Food Options for Runners
- Fish - salmon, tuna
- Lean Meats - poultry such as turkey or chicken, beef
- Seafood - crab, shrimp, lobster
- Lower-carbohydrate fruits such as avocados and coconuts, berries in small servings
- Eggs
- Chomps Turkey or Beef sticks
- Leafy Greens
- Lower-carbohydrate vegetables such as mushrooms, artichokes, cabbage, cucumbers, onions, celery, zucchini
- Nuts and Seeds - pumpkin seeds, almonds, walnuts, pine nuts, chia seeds, hemp seeds, flaxseeds
- Coconut, avocado, olive oils
Weight Watcher’s Food Options for Runners
- Vegetables - all
- Fruits - all
- Dairy - nonfat plain yogurt, low-fat cheese
- Beans and Legumes
- Whole-grains such as rice, oats, quinoa
- Proteins such as fish, poultry, lean beef, seafood
- Under 100 calorie snacks such as popcorn, Chomps meat sticks
Here are a few sample meal ideas for runners as a part of a generally healthy and nutrient-dense diet that prioritizes protein and fiber-rich foods. However, remember that individualized metrics such as age, height, weight, and personal factors will change the total amount of daily energy needed.
Breakfast Options:
- Sweet potato hash with scrambled eggs and spinach
- Oatmeal with almond or peanut butter and fresh or frozen berries, side of scrambled or hard-boiled eggs
Lunch Options:
- Roasted chicken wrap on whole-wheat or grain-free tortilla with lettuce, tomato - side of Chomps Salt and Pepper Venison and an apple
- Chopped salad with arugula, chickpeas, tomatoes, cucumbers, olive oil + vinegar, bacon, and Chomps Spicy Jalapeno Beef stick.
Snack Options
- Dried mango + Chomps Original Turkey
- Crackers, hummus, Chomps Sea Salt Beef
- Handful of almonds + fresh apple
- Pizza “toast” with 1 slice whole-grain or gluten-free bread with marinara, cheese, and Chomps Pepperoni Seasoned Turkey
- Fresh pear + Chomps Cranberry Habanero Beef
Dinner Options
- Roasted salmon with wild rice and side salad
- Chickpea pasta with pesto, grilled chicken, green beans
Want to know what to fuel your body with after a run? Check out our blog on the best foods for post-run recovery.
Focusing on whole, minimally processed foods will provide a variety of nutrients in a runner’s diet. In addition, combining quality protein sources with fiber-rich foods will provide runners with longer lasting energy. For more healthy, high-protein, and portable whole food snack options, visit the Chomps store for a variety of flavors and options that fit your specific needs.
