Food is fuel. Your relationship with food is one of the most important ones you will ever have. Also, your timing of food and the kinds of food you eat can support and even elevate your workouts. Pre-run, during and post-run snacks to aid your training:

Pre-run snacks should be light, give you energy and be consumed 30-60 minutes before you start running:

  • Eat a banana as they contain potassium and can prevent muscle cramps. Consider having this with some peanut butter or greek yogurt
  • Toast, preferably using white bread. You can put some jam or mashed up avocado with a sprinkle of salt and drizzle of honey
  • A couple dates. You can also cut them open and spread some peanut butter
    Bunch of bananas
Photo by: Fabrizio Frigeni

Snacks while running have to be easy to eat, give you quick energy and be easy to carry:

  • On a nice summer day during a long run , I brought a clementine with me on my long run. I carried it in my running vest and popped it out mid-run. As I ran, I tossed pieces of peel on grass and gardens. Guilt-free since it's being returned to nature! Throughout the run, I snacked on juicy sections. The little bursts of juice were delicious. I highly recommend bringing a clementine on easy runs. It's light, it gives you energy and is something to look forward to while you are running. Also, could do this with an orange and they naturally contain electrolytes
  • Rice Krispies Squares - they're simple carbs that are easy to digest and consume. 
  • Gummy candy: bears, worms, sour fruits. Whatever you prefer, is great to eat while on a run
Oranges still on the branch with leaves on a marble surface
Photo by: Jaehoon Park

Post-run we move into recovery. Food is now a source to support your body rebuild and replenish:

  • Cut up some watermelon and sprinkle on some salt. The salt amplifies the watermelon flavour and gets some sodium back into your body after working out. Let the salt sit for a couple minutes and then enjoy! 
  • A cup of chocolate milk, when consumed shortly after a workout, will help build the muscles you were just stimulating. It also feels like a treat.

A burrito bowl filled with lots of protein

Watermelon slices on a wooden cutting board next to a blue and white striped dish towel
Photo by: Cody Chan

If you train hard, your nutrition needs to keep up with these efforts. Try some of these out to get you started.