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5 Healthy Post-Training Run Snacks

Fitday Editor

Running can be a fantastic way to get in shape, lose weight and build muscle, especially if you start training for a race. It can also leave you ravenous and reaching for any and everything to eat post-run. Whether it's a 5k or a full marathon, making sure you fuel back up after running can help you beat hunger cravings later on, reduce weight and metabolism fluctuations from eating too many or not enough calories, and keep you at the top of your game. The key is to find a balance between carbs to replenish, protein to rebuild and healthy fats to keep you satisfied.

Hummus & Veggies

Hummus and veggies provide a boost of protein and healthy carbs, plus extra hydration from the water-rich produce. These will help you to rebuild and restore without adding too many calories after any length run. Try dipping carrot and celery sticks into 2 to 4 tablespoons of hummus after your run.

Nut or Seed Butter & Banana

An all-natural nut or seed better, such as peanut, almond or sunflower seeds paired with a banana provide you with natural proteins and healthy fats, plus a boost of carbohydrates and potassium. Scoop a serving of your favorite, natural, no-added sugar or preservatives nut butter and spread it on a banana. This is also an easy grab-and-go snack for when you are still on the run after your run.

Fruit Smoothies with Coconut Water

Smoothies are a healthy and light way to replenish after a run. You can add a myriad of ingredients to your smoothies, but after exercising, the simpler the better. Stick to produce and a liquid to help keep it simple. When blended with coconut water, they also provide electrolytes to rehydrate you. Simply blend bananas or frozen berries with coconut water in a blender until smooth. You can also add a serving of protein powder if needed. You can make this ahead of time and bring it with you if you are running during a packed day.

Chia Pudding with Dates

Chia seeds absorb moisture, making them super hydrating. They also contain healthy fats to keep you full. Dates contain potassium to restore your electrolyte balance, as well as natural sugars to sweeten your treat. Combining the two ingredients into a pudding is a healthy way to treat yourself post intense run. Add one-quarter cup chia seeds, 7 pitted dates, 2 tablespoons cocoa powder, and 1 cup almond or coconut milk to a blender. Let sit for 20 minutes to thicken.

Avocado and Multi-Grain Crackers

Avocados contain healthy fats, which are essential for rebuilding and keeping cravings away. Multi-grain crackers provide a healthy dose of carbohydrates to restore after a run. When paired together, they give you a complete snack, or even more of a small meal if you are running long distances or intense sprints. Try a half or whole avocado, depending on the length and intensity of your run, sprinkled with sea salt. Scoop or spread it onto you crackers.


Say Goodbye to Boring Cardio Workouts

Jessi Andricks isn't just passionate about healthy living, she's made healthy living her life. Through her training in Health Coaching, Yoga and Fitness, she is able to blend together the best of all worlds, creating innovative online wellness programs and Detox Yoga Workshops, as well as teaching daily yoga, barre and fusion fitness classes. Jessi uses her knowledge to help others live healthy, happy lives. Look for her upcoming book, Detox 101, and check out more at

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