25 Healthy Snacks for Runners (Store-Bought and Homemade)

As a runner, fueling your body with the right snacks is essential for energy, recovery, and endurance. Whether you need a quick pre-workout snack, a mid-day energy-boost, or something to kickstart recovery from your runs, having options on hand makes all the difference.

Here is a list of 25 quick and easy healthy snacks for runners, including both store-bought and homemade options.

Disclaimer: This post was written by both Ella Pembroke, a nutrition student at Simmons University, and Chrissy Carroll, MPH, RD, RRCA Running Coach. This post is for informational purposes only and should not be construed as individual nutrition advice. Consult an MD or RD for any nutrition concerns.

Store-Bought Snacks for Runners

1. RXBARs

RXBARs are made with simple ingredients like dates, nuts, and egg whites. They offer a great balance of protein, healthy fats, and carbs. Protein supports muscle health, while the carbohydrates and fat provide energy throughout the day.

Great for an everyday nutrient-dense snack that you can keep on hand when you get hungry. Keep ’em stocked in your purse, gym bag, or briefcase so you’ve always got a snack on hand when those hunger signals strike.

2. Dried Fruit

Dried fruit offers a concentrated source of natural sugars – great for a quick pre-run snack that helps boost energy prior to the workout. Dried mango, apricot, pineapple, raisins…so many options!

Some of the lower fiber fruits can even be used as fuel during a run. In fact, a study found that raisins led to similar running performance as sport chews.

Also, some dried fruits – like apricots – are rich in potassium, a key electrolyte that plays a role in fluid balance.

3. Whole-Grain Crackers & Cheese

Whole grain crackers offer complex carbs, providing energy, plus a deliciously salty crunch! Cheese delivers a good source of protein for muscle health, along with calcium which is essential for bone health in runners.

You can choose what type of cheese you prefer. I’m personally a fan of light string cheese, as it offers the protein with less fat and calories. But regular string cheese, cheddar cheese, gouda…it all can fit into a balanced diet.

4. CLIF Bars

These energy bars provide a mix of carbs and protein, with a little bit of fiber. They can work quite well as a pre-run snack, or as part of a recovery meal.

They also have a new caffeinated bar collection, which could be great for adding into your pre-run breakfast routine – caffeine is a known performance enhancer for runners! Note that those bars contain about 65 mg of caffeine each, so you’d likely need to pair it with a coffee to get the optimal pre-workout boost.

5. KIND Bars

KIND bars are made with wholesome ingredients like nuts, seeds, and dried fruit. They offer carbohydrates, fat, and fiber, supporting sustained energy levels and keep hunger in check.

They generally have less protein than some of the other bars on the market, but that’s fine when you’re using it as an everyday snack (you’ll want a higher protein option or to combine it with some protein for a post-workout snack).

6. Trail Mix Packets

Trail mix – generally made from nuts, seeds, and dried fruit – is a great nutrient dense snack. Nuts provide healthy fats and a little protein, while dried fruit offers quick digesting carbs for energy. It tends to offer a lot of calories in a small portion, which can be great for athletes struggling to meet their energy needs.

Note: While you can buy this from the store, you can also make your own too. Feel free to try our fall trail mix recipe or our healthy popcorn trail mix recipe.

7. Greek Yogurt

Greek yogurt is one of my favorite snacks for runners! It’s high in protein, easy to eat, and contains probiotics to support gut health.

You can choose flavored Greek yogurts, or you can choose plain Greek yogurt and sweeten it yourself. For flavored Greek yogurts, here are some brand recommendations:

• Siggis – Great for a naturally sweetened yogurt with less sugar than many other brands
• Too Good – Nice option if you’re looking to limit added sugar, as this is sweetened with stevia instead of sugar
• Oikos Pro – One of the highest protein single-serving cups on the market, offering 20 grams of protein per cup.

If you purchase plain yogurt, you can sweeten it with honey or maple syrup. These provide quick digesting carbs for a pre-run energy boost, or can help replace glycogen stores (aka the energy stored in your muscles) after a run. Research shows honey may also support the probiotic effects of yogurt.

8. Nut Butter Packets

Nut butter packets – like almond butter or peanut butter – are great for a quick, satiating snack. You can eat them solo, or pair it with crackers or a banana for a more energizing option.

9. Protein Shakes

Pre-made protein shakes can be a convenient way to help meet your daily protein needs. You can use them as a snack during the day (I find them great sometimes in the afternoon when I’m running errands and need something before dinner).

You can also use protein shakes after a tough run – they’ll provide essential amino acids to help repair muscle tissue – but remember that many fall low in carbohydrates. If your shake is low in carbs (like the one pictured), pair it with a source of carbs after a long workout for optimal recovery. For example, you could do a shake plus a banana or a Clif bar.

10. Pre-Chopped Veggies with Hummus or Dips

Most people fall short in getting enough veggies each day. In fact, only about 10 percent of U.S adult meet the recommended daily amounts, according to the CDC. As such, veggies make a great snack for any adult. But for runners in particular, all those phytochemicals and flavonoids in produce can be particularly important for supporting health and recovery.

Buying pre-cut veggies from the store can save time and make snacking easier (though feel free to prep yourself to save money). Pairing them with hummus or dips can a) make the taste more appealing, and b) make the snack more satisfying. For example, hummus contains fiber, while some dips will contain fat or protein – all of which can help you feel full longer after the snack.

11. Cottage Cheese

Cottage cheese is a great source of casein protein, which can be helpful for a runner’s muscular health. Casein protein is digested and absorbed a bit more slowly compared to whey protein, and can be a particular nice option as a nighttime snack.

You can eat it straight from the container, or jazz it up at home in sweet or savory ways.

12. Hard-Boiled Eggs

Store-bought hardboiled eggs can be great for saving you time and effort – just pop one out of the bag and eat it! Eggs offer protein and fat, along with important nutrients like choline and Vitamin D (so important for runners)!

These are best for a snack to fuel your everyday eating – probably best to avoid right before a run, though (I’m not sure anyone wants to go into their run with a belly full of hardboiled eggs, haha).

For a more substantial snack, pair a hardboiled egg or two with some whole grain crackers and cherry tomatoes.

13. Applesauce Pouches

Need a quick snack before a run – or even during a run? Try an applesauce pouch or fruit pouch! These grab-and-go options are super convenient and offer easily digestible carbohydrates.

14. Roasted Chickpeas

This is perfect for satisfying those crunchy salty snack cravings! It provides protein, fiber, and carbohydrates. You can find several store-bought brands available these days (or you can also make ’em yourself at home).

15. Fresh Fruit

Yes, it might be a boring option – but it’s easily accessible, packed with nutrients, and delicious! It’s a great option for a naturally sweet snack that will help fuel your workouts. You can purchase pre-cut fruit if it makes it easier for you to eat it, or just purchase options that can be eaten as-is, like apples or clementines.

Feel free to pair fruit with options that make it a more substantial snack – like a Greek yogurt dip or peanut butter.

Homemade Snacks for Runners

If you prefer to make your own snacks, here are some easy and nutritious recipes to try at home.

16. Energy Bites

Energy bites are one of the easiest homemade sweet treats, and typically provide a blend of all three macronutrients – fat, carbs, and protein. Prep a batch on Sundays and grab ’em from the fridge throughout the week for snacking. Here are a ton of different energy ball recipes you can find on our site:

• Banana peanut butter energy bites
• Chocolate cherry energy bites (my favorite from this list!)
• Pumpkin energy balls
• Lemon energy bites
• Apple peanut butter energy balls (second favorite!)
• Walnut, raisin, and date energy balls
• Coffee chocolate protein balls
• Coconut almond date energy balls

17. Homemade Bars

Granola bars, oatmeal bars, protein bars…the list can go on and on! These are great to prep ahead for the week. Depending on the type of bar and their nutrition profile, you might use them as a pre-workout snack an hour or two before a run, or just as part of an everyday eating plan to fuel your energy needs.

Here are some great options:

• Healthy chocolate chip oatmeal bars
• Homemade four ingredient protein bars
• Cheerios bars with peanut butter and honey
• Five ingredient homemade granola bars
• Fig energy bars

18. Avocado Toast on Whole-Grain Bread

Want a flavorful, filling, and quick homemade snack? Top a slice of higher-protein whole-grain toast with mashed avocado and a sprinkle of sea salt or everything bagel seasoning. Easy peasy!

Avocados provide a source of healthy fats and whole grain bread offers carbs, making it a nice option for runners. If you want to add more protein, feel free to top it with an egg or some smoked salmon.

19. Smoothies

Smoothies are a great healthy snack for runners because you can customize them with nutritious ingredients that you enjoy. Here is a helpful formula that can let you create endless smoothie combinations at home: fruit + veggies + liquid + extras + protein.

Here are some options for each category:

• Fruit (generally frozen) – bananas, raspberries, strawberries, mango, pineapple, peaches, cherries, etc.
• Veggies – cauliflower, kale, carrots, zucchini, spinach, beets, cucumber, etc.
• Liquid – milk, tart cherry juice, almond milk, cashew milk, oat milk, soy milk, coconut water, pomegranate juice, orange juice, water, etc.
• Extras – nuts, oats, chia seeds, chocolate chips, ground flaxseed, honey, cinnamon, fresh ginger, turmeric
• Protein – protein powder, Greek yogurt, milk, nut butters, part-skim ricotta, silken tofu

Want recipes? Try one of these options. Keep in mind you may need to adjust portion sizes depending on when you’re enjoying this and your own nutritional needs. (For example, some are meant to be more of a meal than a snack, so you might split it in half with a spouse if enjoying for a snack.)

• Banana peanut butter chocolate smoothie
• Cinnamon date smoothie
• Strawberry watermelon smoothie
• Turmeric banana smoothie
• Mango pineapple smoothie
• Cacao smoothie

20. Frozen Greek Yogurt Bark

Going for a hot summer run? Cool down afterwards with this refreshing snack! It offers high-quality protein and can be customized in a ton of ways.

Simply line a baking tray with parchment paper and make a layer of flavored Greek yogurt. Add whatever toppings you prefer, like berries, granola, nuts, or nut butter drizzle. Then freeze for a few hours. Break into chunks and store in an airtight bag in the freezer.

You can try our pumpkin Greek yogurt bark recipe, but definitely experiment with other flavor combos to make your own options too.

21. Chia Seed Pudding

Chia seeds offer fiber and plant-based omega-3 fatty acids, making them a nice option to include in a runner’s diet. You can meal prep this snack ahead of time so that you can have them on hand which you need a quick energizing snack.

For a basic single serving recipe, combine 2 tablespoon chia seeds with ½ cup milk of choice. From there, you can add your favorite sweeteners, fruits, seeds, nut butters, or other ingredients.

Here are a few recipe options:

• Apple pie chia pudding
• Protein chia pudding
• Chocolate chia pudding
• Strawberry cheesecake chia pudding

22. Sweet Potato Toast

Sweet potatoes are one of my favorite carbs for runners. You can make it into sweet or savory snacks, and it comes with fiber, Vitamin A, and potassium. To make sweet potato toast, simply slice sweet potatoes about ¼- to ½-inch thick. Toast in the oven (or toaster oven, but sometimes that can get messy if your timing is off) and then add your favorite toppings.

You can find a basic sweet potato toast recipe here, and discover some fun topping combos below:

• Peanut butter, banana, and cinnamon
• Almond butter and apple slices
• Ricotta, berries, and honey
• Cottage cheese, tomatoes, and sea salt
• Chocolate coconut macadamia spread
• Whipped feta, dried cranberries, and spring mix
• Avocado and chili flakes
• Neufchatel cheese and smoked salmon
• Hummus, sliced turkey, and sliced tomato

23. Healthy Homemade Muffins

Muffins are an ideal option for prepping ahead and can be enjoyed throughout the week. The key with muffins is to look for recipes that offer a nutritional edge – whether that’s being a little lower in sugar than your standard bakery-style options, incorporating fruits and veggies, or offering more protein than most options.

Here are some great recipes to try:

• Kodiak protein muffins – Made with just six ingredients and offering 11 grams of protein each
• Lower sugar apple muffins – This uses a blend of regular sugar and allulose for a lower overall sugar recipe. Also made with whole wheat flour and oats.
• Peanut butter banana mini muffins – Made with whole grains and lightly sweetened with just a little maple syrup.
• Healthy morning glory muffins – Lots of veggies and fruit packed into these! Plus, each muffin has 9 grams of protein.

24. Nice Cream

Nice cream refers to a homemade “ice cream”-like treat, but that’s made with frozen bananas instead of cream. It’s a fun way to increase your intake of fruit, enjoy a sweet treat, and cool down on a summer day.

Here are a few flavor combinations to try:

• Strawberry banana nice cream
• Chocolate nice cream
• Peanut butter banana nice cream

25. Chocolate covered prunes

Throwing this in because I think y’all would be surprised by how delicious this is! All you need to do is dip prunes in melted dark chocolate, then sprinkle with a little sea salt. It is perfect for dessert! Grab the chocolate covered prune recipe with ingredient amounts here. (Just remember that prunes are a good source of fiber, so I wouldn’t stock up on too many of these pre-run.)

The Bottom Line

Runners need a balance of carbohydrates, protein, and healthy fats to fuel their fitness, support overall health, and promote proper recovery. Whether you opt for store-bought convenience or homemade options, any of these snacks are a great choice. Happy running!

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About Ella, Co-Author of This Post: Ella Pembroke is originally from Vermont. She is currently a senior at Simmons University. She loves all things fitness and nutrition and is excited to start her career in the Nutrition industry.