As runners, we often lead very full lives between training, our job(s), family life, and trying to “balance” it all. One thing that often “gives” for me is homemade meals and especially snacks. I used to bake a lot more pre-kids, but now I rely on quick, ready-to-go snacks for me and the kids. I still try to make a homemade snack here and there, but it doesn’t happen as often as I would like.
I did solicit my followers on Instagram for some help because I started running out of ideas, but here are 30 healthy, quick and easy snacks that often contain protein + carbs because carbs are vital for runners and we (at least *I*) often have a hard time getting enough protein in my diet.
1. Smoothie bowl (pictured above)
Made the same way as a smoothie but on the thicker side, so it is scoop-able.
2. Apple muffins
I love this recipe from Pinch of Yum: Feel-Good Apple Muffins.
3. String cheese + pretzels
This is a snack I’ve been having daily. I found the best string cheese at the store, and I love pretzel sticks to go with it.
4. Greek yogurt + fresh berries + granola
A great mix of carbs + protein, especially if you get the Greek yogurt (or similar) variety.
5. Protein Smoothie
I always have a protein drink or protein smoothie after my runs. Momentous powdered proteins are my favorite.
6. Nuts/trail mix
Sometimes I’m in the mood for plain nuts, other times I like the mixture of nuts, seeds, and dried fruit.
7. Veggies + hummus
Carrot sticks + cucumber + red pepper and hummus . . . . you can’t beat it.
8. G2G Protein Bars
I’ve cycled through a lot of protein bars over the years, but one I always come back to are the G2G bars. I love the list of ingredients, and they taste amazing.
9. Cottage cheese + diced pineapple/canned peaches
This combination will always remind me of college and the on-campus dining services.
10. Popcorn
Making homemade popcorn on the stove top is the best but the bagged, pre-popped popcorn is actually really good too.
11. Protein waffles
Make these ahead of time with the Kodiak Cake mix and freeze extras for busy mornings.
12. Hard boiled egg with humus or avocado
I can’t say I’ve ever had this combination, but I have had a warm egg on top of a piece of avocado toast.
13. Banana with peanut butter
A classic option that never gets old.
14. Apple with almond
For some reason I prefer almond butter over peanut butter with apple slices, but that’s me.
15. Dried fruit
Mangoes, strawberries, cherries, blueberries, and apples are some of my favorites. They can get expensive, so I often pick these up at Costco.
16. Perfect Bars
These are a good ‘real food’ option if you don’t like other protein bars.
17. That’s It bars
Love the flavor of these, but they don’t have a lot of calories, so just FYI.
18. Baby/kids food pouch
If you have a baby/kids, you probably already have these on hand.
19. Energy bites
There are a lot of really good recipes floating around there for these, but if you need one, I have a Peanut Chocolate Protein Bite recipe on my blog.
20. Beef jerky/sticks
If you have trouble getting protein, beef jerky (or other meat alternative) is a great option.
21. Dates + almond butter
Cut the date in half, add some almond butter, and sea salt, and then put in the freezer. Yum!
22. Trubar
I found these Trubars at Costco for the first time this summer and tried them, and was pleasantly surprised how good they tasted.
23. Baked oatmeal
An option that does take a little bit of time, but so worth it in the end.
24. Biena roasted chickpeas
This was a suggestion from a follower, and I can’t remember if I have tried them before.
25. Naan + cucumbers + tzatziki _ feta + tomato
Nothing like a good Greek snack!
26. Cucumber + hummus + olives
Similar to the one above.
27. Hard boiled eggs or cottage cheese with the Everything but the Bagel seasoning (pretzels + crackers)
Another snack I have never tried, but it sounds intriguing.
28. Rice cakes with peanut butter or spreadable cheese
It has been a long time since I’ve had a rice cake, but the spreadable cheese sounds good.
29. Nature’s Bakery fig bars
I often eat these pre-run, but I also like them post-run with my protein drink for my carbohydrate.
30. Fage Greek plain yogut with peanut butter + chocolate protein powder
This is a suggestion from my strength coach, and it boasts 40 grams of protein.
I hope this helps the next time you need a snack but are tired of the same-old or want a healthy alternative. If you have other suggestions, feel free to leave them below!
Healthy Eating On The Go Bars. Wonderful, woman owned company. High quality, real food ingredients. Not chewy like the RX or Kirkland Protein bars. They literally melt in your mouth. They taste likes bars you would make at home. So much variety. They have dairy free and gluten free options as well. Never sit heavy in my stomach. https://www.healthy-onthego.com/ I learned about them from Madeline Moves.She has a code “MADELINEMOVES” that gives you either 10% or 15% off. I got a bunch for our Hood to Coast team and put them in little goodie bags and they were a HUGE hit.
These are all great options for athletes that are looking for healthy snacks while still feeling like they’re treating themselves good. Great insight!