Healthy snacking for runners - what you should eat depending on the time

Rick Pearson
Photo credit: MAIKA 777 - Getty Images

From Runner's World

Snacking: We love it. According to the research firm Mintel, 94 per cent of us enjoy at least one snack a day. (And, frankly, we’re suspicious of that other six per cent.) The right choices can help you lose weight, recover well and build muscle. The wrong ones will do the opposite. To help you to make sensible snacking decisions, follow this nutrition wheel:

What are the healthiest snacks to eat mid-morning?

What to eat: A breakfast balancer. Started the day with porridge? Pick protein. Eggs for breakfast? Sneak in some fruit.

When you need it: Around noon. Breakfast jump-starts your metabolism, but you may run out of fuel before lunch.

What are the healthiest snacks to eat mid-afternoon?

What to eat: Turn to veggies, not a second (or third) cup of coffee. Most vegetables are low
in nap-inducing empty carbs.

When you need it: 2-4pm - your body temperature drops, triggering the release of the
sleep hormone melatonin.

What's the best thing to snack on after work?

What to eat: Good carbs lend your body quick, easy-to-digest energy that your muscles need when you exercise.

When you need it: If you’re headed to the gym to run or lift for an hour or longer and haven’t eaten since lunch.

What should runners snack on before bed?

What to eat: Having trouble sleeping? A serving of fruit may help your body produce sleep-promoting hormones.

When you need it: If you are training again early in the morning. Note: not if you’re bored or stressed.