Why snack? Research shows eating before a run may help boost speed and endurance at the end of your workout. And when a full post-run meal isn’t possible, a mini-meal that supplies protein, carbs, and antioxidants can help repair muscles and ease inflammation. Snacking is smart other times, too –eating a small portion of something that contains protein a few hours before your main meal can help curb your appetite, prevent overeating, and lower your overall kilojoule intake for the day. Plus, people who snack regularly have better vitamin and mineral intake compared with people who don’t. Feeling hungry yet? Try one of these smart, healthy choices for all snackworthy scenarios.
PRE-RUN SNACKS
Your muscles and brain need carbohydrates to fuel the distance. Avoid too much fat and protein, since these nutrients may cause an upset stomach. Aim to eat 25 to 75 grams carbs (0.5 to 1.0 grams per kg body weight) 30 minutes to 2 hours before your run.
Best Bets:
> Medium banana drizzled with a small packet of honey (39 grams carbs)
> Toasted English muffin with 2 teaspoons boysenberry jam (48 grams carbs)
POST-RUN SNACKS
A quick post-run snack can get carbs, protein, and antioxidants into your body to help kick-start your recovery. Aim for 20 grams protein, and a dose of anti-inflammatory antioxidants in your snack and follow with carbs at next meal.
Best Bets:
> 300 grams Greek yoghurt with 1 cup sliced strawberries (27 grams carbs, 20 grams protein, plus the antioxidant ellagic acid, which may calm sore muscles)
> 3 rice cakes topped with 1 small tin of tuna in springwater, and a pear (30 grams carbs, 18 grams protein, and a dose of quercetin; this antioxidant supports immune health, which is suppressed after tough runs)
WEIGHT-LOSS SNACKS
Letting yourself get too hungry can lead to overeating at your next meal, which won’t help your weight-loss efforts. You also need to keep energy intake in check. Aim for snacks with 800 kilojoules or fewer and five grams each of protein and fibre, which will keep you feeling full longer.
Best Bets:
> Nice and Natural Trail Mix bar (683 kilojoules, 5.1 grams protein, 1.9 grams fibre)
> 3 multigrain ryvita + 3 tbsp low fat cottage cheese (708 kilojoules, 6 grams protein, 5.5 grams fibre)
LATE-NIGHT SNACKS
A recent study showed that compared with snacking in the afternoon, eating an evening snack can boost levels of artery-clogging LDL cholesterol. If you want something to satisfy that crunchy, salty, or sweet craving choose higher-protein or fibre-rich foods that take longer to digest. Eating before bed may also make it easier to fall asleep.
Best Bets:
> 250mL low fat milk mixed in a shaker with 1 tablespoon of Milo and 2 teaspoons of psyllium husk (830 kilojoules, 7.5 grams fibre, 10 grams protein)
> 2 slices toasted fruit loaf with a cup of green tea (38 grams carbs, 2.2 grams fibre, 5.8 grams protein)
