Let’s be real here. We don’t always have the time, the inclination, or the groceries, to whip-up the perfect pre- or post-run dish. But that doesn’t mean you’re relegated to the drive-through or that half pint of ice cream that’s still in the freezer.
We checked in with our man, Matt Dengler, from RxRD Nutrition and asked for a few simple staples athletes should keep on hand. Here are his suggestions fuel up for your next run without regret or empty calories.
Fruit: It’s called nature’s candy for a reason. The natural sugars in fruit provide a good source of energy to fuel your workout. Blend in a smoothie, add to oatmeal or yogurt, or top with nut butter for a delicious and energizing snack. Be mindful of higher fiber fruits and their peels pre-workout. They may be better post-run.
Nut butters: You now have a reason to spoon peanut butter from the jar. Why? Because nut butters, like peanut and almond butter, contain healthy fats which provide sustained energy needed for workouts. Top fruit, toast, or rice cakes with nut butters for a healthy snack.
Protein bars: A high-protein snack that doesn’t require any cooking? Count us in! Protein bars are a go-to when it comes to a convenient high-protein snack, and they are easy to take on the go. We like Rx bars, One bars, Quest bars, Barebells, and BUILT bars due to their high protein and low amount of added sugar.
Jerky: If you crave more savory foods, then this one’s for you! This salty snack is a great staple in an athlete’s diet. It is not only high in protein, but it contains sodium, an electrolyte lost in sweat. Jerky is also easy to grab on the go and requires zero refrigeration.
Electrolytes: Beat the heat (and the muscle cramps) by replenishing with electrolytes. Sodium, chloride, potassium, magnesium, and calcium are all lost in sweat, but they are needed to regulate blood pressure and muscle function. Get them back with products like nuun, Skratch and LMNT.
What are some of your quick and nutritious “go-to” snacks or meals? Share them with us at firstname.lastname@example.org. If we publish your suggestion, we’ll send you some RunCharlotte swag!