15 Snacks for Runners That Are Healthy, Quick & Easy

Running can be quite physically demanding, whether you're preparing for a marathon or simply going for a jog around your neighborhood. One of the most important aspects of being a successful runner is ensuring that your body is properly fueled. 

While balanced meals are important,  healthy snacks for runners provide quick energy, support muscle recovery, and keep you going during challenging runs. By selecting the right snacks, runners can support their performance, prevent fatigue, and speed up their recovery time.

But what are the best running snacks? Let's take a look at what makes some of the top runner snacks and share some of the healthiest, most convenient snack options to help you stay energized and ready to hit the pavement.

Why Snacks Are Essential for Runners

Healthy snacks for runners play an important role in maintaining energy levels throughout the day, especially for athletes who need to refuel between meals. Runner snacks are especially vital to sustain performance, prevent muscle fatigue, and optimize recovery.

Proper fueling is essential for endurance, as running uses up your body’s carbohydrate and calorie stores. The energy needed to run requires a steady supply of glucose from carbohydrates to keep muscles fueled. 

Eating healthy snacks for runners before, during, or after a run helps maintain blood sugar levels, preventing a crash or fatigue. If you've ever experienced a dip in energy halfway through a long run or race, you know how critical it is to fuel properly beforehand.

The best snacks for runners can also support muscle recovery. After intense exercise, muscles need a combination of protein and carbohydrates to repair and rebuild. The right runner snacks ensure your muscles get the nutrients they need, helping you bounce back quickly, so you are ready for your next run.

What Makes an Ideal Snack for Runners?

Runners have different nutrient needs compared to other athletes. So, when looking for good snacks for runners, here are some of the macronutrients and other factors to focus on.

Key Qualities of the Best Snacks for Runners

Nutritional Balance
Runner snacks should combine carbohydrates, protein, and fats in the right proportions. Carbs provide quick energy for running, protein supports muscle repair, and healthy fats offer sustained energy. Striking the right balance helps maintain energy levels without causing stomach discomfort.

Portability and Convenience
Running often means you're on the go. Whether you’re fueling up before a race or munching on something after a workout, snacks for runners need to be easy to carry and consume. Portable options, such as Beef jerky or bars, make it simple to pack and enjoy snacks without interrupting your run.

Digestibility
For runners, digestive comfort is key. The last thing you want is to feel weighed down by a heavy snack mid-run or experience gastrointestinal discomfort. Good snacks for runners are light, easily digestible, and won’t cause any unwanted bloating or cramping.

Best Healthy Snacks for Runners

Here are some of the best snacks for running to keep you energized and ready to go:

1. Chomps meat sticks
   A convenient, high-quality protein snack that’s easy to carry and offers a substantial energy boost. With 10+ grams of protein per serving, this gluten-free jerky supports muscle recovery and keeps you full. In terms of nutritious snacks for runners, our jerky also has 0 grams of sugar and is free from artificial additives. Check out our variety pack and find your favorite jerky flavor.
   
   

2. Trail mix
   Packed with nuts, seeds, and dried fruits, trail mix provides a mix of healthy fats, fiber, and carbs. Among the best snacks for runners, it’s an excellent choice for pre- or post-run fuel, as it helps stabilize blood sugar while offering energy and nutrition. Check out our nut-free trail mix recipe if you want to make your own.

3. Bananas
   One of the more classic snacks for runners. Bananas are high in potassium, which helps prevent muscle cramps. They’re also easy to carry and quick to eat.
   
   

4. Greek yogurt with honey and berries
   Greek yogurt provides protein and probiotics, while honey offers a quick sugar boost. Add some fresh berries for antioxidants to these healthy snacks for runners, which are great for reducing inflammation.
   
   

5. Chia pudding
   Chia seeds are rich in omega-3 fatty acids and fiber. When mixed with almond milk or another plant-based option, chia pudding makes for filling and nutritious snacks for runners that are easy to digest and energizing.
   
   

6. Apple slices with nut butter
   The combination of carbs from the apple and protein from the nut butter makes for one of the best snacks for runners. Nut butter provides healthy fats that can keep you fueled for longer.
   
   

7. Rice cakes with avocado
   Rice cakes are light and easy to digest. Topped with avocado, these healthy snacks for runners provide a healthy dose of monounsaturated fats and potassium, great for muscle function.
   
   

8. Energy bars
   Look for energy bars with a good balance of carbs, protein, and fat, and without added sugars or artificial ingredients. They’re perfect snacks for marathon runners because they’ll keep you going throughout your race.
   
   

9. Smoothies
   Smoothies are an easy way to blend fruits, protein powder, and healthy fats into one meal. These runner snacks are customizable based on what your body needs and can be sipped before, during, or after your workout.
   
   

10. Hummus with carrot sticks
    Hummus is full of protein and healthy fats, while carrots are high in fiber and low in calories. These healthy snacks for runners are great for anyone who wants something  and is easy on the stomach. This beet hummus is also loaded with antioxidants to support recovery.

11. Cottage cheese with pineapple
    Next on our list of the best snacks for runners is cottage cheese. It’s a great source of casein protein, which digests slowly to provide sustained energy. Pair it with pineapple for a sweet treat that also provides hydration.
    
    

12. Edamame
    Edamame is one of the top plant-based runner snacks because it’s high in protein and fiber. It’s easy to carry and packed with nutrients that support recovery.
    
    

13. Popcorn
    Popcorn is a low-calorie, fiber-packed snack that’s easy to munch on during long runs or after a workout. Make sure these snacks for runners are air-popped and free from butter to keep them healthier.
    
    

14. Whole wheat toast with peanut butter
    The toast provides quick-digesting carbs, while peanut butter offers protein and fats. Together, these runner snacks make for a well-rounded option that fuels muscles and sustains energy.
    
    

15. Almonds with dried fruit
    A simple yet effective snack, almonds are a great source of healthy fats and protein, while dried fruit provides quick carbohydrates for energy. 

Need more ideas for healthy snacks for runners? Check out our post-workout and pre-workout snack lists. 

Your Next Run Starts with the Right Snack

Choosing the best snacks for runners to fuel your body can be a game-changer for your routine. Whether you're preparing for a marathon or just looking to improve your daily performance, the right fuel ensures your body gets the energy it needs to perform at its best.

Experiment with different runner snacks and find the ones that work best for you and your training. When you have the proper fuel, you’ll find yourself running further, recovering faster, and feeling better overall.

For those of you who want to maximize your performance, it’s time to fuel up with runner snacks that are healthy, quick, and easy. Check out our Chomps jerky sticks for a great snack option.