Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you today? I hope this email finds you well and ready to run :)
I'm fine, and my week went by quickly. It's amazing how time flies when you travel! Even though I'm not on vacation, time waits for no one.
The weather here has changed, reaching 8 degrees Celsius, and I must admit it was delightful for running. My routine has been hectic, and I'm not training as much as I do when I'm in Barcelona, which I miss. But I'm doing what I can, and I know that soon I'll be back to training as before.
Next week, there will be a sports nutrition conference here in São Paulo, and I'll be attending. The talks promise to be very interesting. I hope to bring back some new insights.
Today's topic is snacks! Who doesn't like snacks? Or nibbling on something to eat?
In my clinical experience, I've yet to meet a community that loves snacks more than runners! I admit that I love them, and I always have something to nibble on in my bag.
Healthy snacks are a crucial part of your nutrition and fueling strategy as a runner. They can provide pre-run fuel, mid-run calories, and post-race recovery and refueling nutrients.
Additionally, healthy snacks help meet daily caloric and macronutrient needs throughout the entire day, not just during the immediate time around a run.
Since it is very easy to overindulge in snacks (which may not be beneficial for runners), the focus should be on whole foods that are nutrient-dense and free from artificial ingredients, chemicals, trans fats, processed oils, and sugars.
To make it easier to choose the best snack option and composition, here is a basic rule:
Carbohydrates → most important before the race
Fiber → limit before and during the race
Protein → best after the race
Fat → can be consumed in very small amounts before the race (3-2 hours before)
The timing of snacks will depend on your routine and your running goals.
So you don't get tired of eating the same foods all the time, here are several healthy snack options.
Remember to alternate them each week.
SNACK OPTIONS
Hummus and Crudités (carrots, cucumbers, pepper strips, and celery)
It has complex carbohydrates, protein, healthy fats, and a little bit of fiber.
Best to eat: after training, due to high fiber content
Bananas
It has plenty of carbs and electrolytes like magnesium and potassium.
Best to eat: before, during, or after training.
You can pair with a bagel, honey, or nut butter. Blend them into a smoothie, too.
Hard-Boiled Eggs
It contains protein with all the essential amino acids your body needs, as well as iron, B vitamins, and vitamins A, K, and D.
Best to eat: after a run to help recover muscles.
Pair with a bagel or whole-wheat toast or eat along with a piece os fruit.
Protein Balls
It may contain carbohydrates, protein, and healthy fats. It depends greatly on the recipe you use.
Best to eat: after a run to help recover muscles and replenish glycogen for the next race.
For an easy base to start with, combine whole rolled oats, your favorite nut butter, shredded unsweetened coconut, chopped nuts, dried fruit, cocoa powder, and protein powder.
Smoothies
It contains carbohydrates, protein, vitamins, and minerals. It all depends on the recipe you make.
Best to eat: before a run (do not add a protein or fat source) or after a run (adding a protein source) to help recover muscles and replenish glycogen for the next race.
Make them with fresh or frozen fruits, water, or milk, leafy greens, protein powder, tofu, nut butter, etc.
Oatmeal
It contains complex carbohydrates, which provide lasting energy, making it a great pre-workout snack for runners.
Best to eat: before a morning run.
Popcorn
It contains carbs and has low-density calories. Popcorn makes a healthy snack for runners looking to maintain or lose weight.
Best to eat: before a run.
Rice Cakes with Apple and Nut Butter
It contains carbs and a bit of fat (if you add nut butter).
Best to eat: before a run.
Be careful with the amount of nut butter if you suffer from GI issues.
Bars
Energy bars contain carbs and little protein.
Best to eat: before or during a run.
Protein bars contain more protein and fewer carbs.
Best to eat: after a run.
The best options are bars with low sugar content, natural ingredients, no artificial sweeteners, and no polyols (sugar alcohols).
Yogurt and Granola
It contains an ideal ratio of complex carbohydrates to protein.
Best to eat: after a run.
Opt for muesli or low-sugar granola, and choose strained or Greek yogurt with no added sugar.
Low-Sugar Cereal and Milk
It contains carbs, protein, and little fiber.
Best to eat: before a morning run or after.
Look for cereals with less than 5 grams of sugar, and at least 5 grams of protein and fiber.
If you are going to consume something before running, opt for a plant-based drink rather than cow's milk, especially if you are sensitive to dairy products.
These healthy snack options are great even on rest days, i.e., days when you don't train.
Keep in mind that the top snacks for runners are whole foods packed with nutrients and free from artificial ingredients, chemicals, trans fats, and sugars.
Track of the week 🎧️
This week's Track of the Week it's from a band I love, and I've been to several concerts!
This time, I chose rock to change things up a bit. Press play and run with gusto.
I've chosen the track Hard to Explain by The Strokes.
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso