Foods that provide a good source of nutrients are the kind of fuel runners need in order to stay healthy and feel prepared for workouts. Not only does smart snacking help with cravings, but it also helps with the metabolism and prevention of weight gain. Snacking is important, if done the right way. That does not necessarily mean that the kinds of foods that people need to intake need to be solely fruits and vegetables. Although those are prominent factors in a runner's diet, there are many other kinds of tasty snacks that can be incorporated into the everyday consumption of food.
The significance behind smart snacking is to eat small portions and make sure they're packed with nutrients so that whatever is missed during meal times, can be replaced. It is also important to know what to eat and when, because certain foods at certain times are beneficial to the body.
Pre-Run Smart Snacks
Whether the run is in the morning, afternoon or evening, a pre-run snack is essential. Even for those who run in the early morning and don't have time to make something to eat, there are fast and simple snacks that not only give the body energy, but are also quick to digest. Because it takes time to break down fat, be wary of what you consume because this can lead to stomach pains and cramps.
Some snacks include:
- An energy bar,
- a handful of almonds,
- cottage cheese with fruit,
- a non-fat yogurt,
- a sports drink,
- a banana with peanut butter, or
- half of a bagel with peanut butter or nut butter.
Post-Run Smart Snacks
After a run, whether it's long or short, is the next best time to have a smart snack. Muscles need fuel and especially after a long, hard run, they will need a more extensive snack. After short runs, hunger might not be a factor, but there are also lighter, easier foods and drinks that can be consumed.
Some snacks include:
- pudding enriched with vitamin-D,
- half of a turkey sandwich,
- raisins,
- an orange,
- fruit and yogurt smoothies,
- a granola bar with fruit, or
- bran or healthy cereal with milk.
Pre-Dinner Smart Snacks
Between the hours of lunch and dinner, pre-dinner is the next best time to consume a snack. People go hours without eating after lunch, waiting for dinner to come so they can consume their next meal. There are certain foods that can be eaten at this time to prevent hunger that would not be appealing in the morning as a pre-run snack or even as a post-run snack.
Some snacks include:
- hummus and vegetables,
- a sweet potato,
- vegetable soup,
- baked or multigrain chips with salsa,
- celery with peanut butter,
- fat-free popcorn,
- dried pineapple and pistachios, or
- pita crisps.
Bedtime Smart Snacks
How's ending the day with a bedtime snack? Most people get hungry after dinner and right before they go to bed. It's normal to want to eat something after a long, stressful day. Eating food with a good amount of fiber and protein is good because it wards off hunger in the middle of the night. Food with a lot of sugar is not good because it prevents the body from resting.
Some snacks include:
- cereal and milk,
- crackers with low-fat cheese (Laughing Cow cheese is good),
- frozen yogurt or homemade frozen pops,
- yogurt with berries and nuts, or
- oatmeal with raisins and/or nuts.
Smart snacking is not only good for runners, but for anyone who seeks to commit to a healthy lifestyle. Because there are many good-for-you snacks that are enjoyable to eat, good for the body and affordable, the choices made for healthy eating should be a lot simpler. It's not just what you eat, but it's when you eat it and why you should eat it because that's important too. Healthy choices lead to healthy results. And that doesn't mean it's not okay to eat an ounce of dark chocolate now and then, because it definitely is.
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