FOOD FOR … Snacks for Runners
June 23, 2022
FOOD FOR … Snacks for Runners
Today we are SPOTLIGHTING FOOD FOR …Snacks for Runners. We are going to talk about:
- How to use snacks strategically to support health and running
- The Ideal Nutrient Composition of snacks pre, during and post running
- Practicalities around being organised with snacks
- Our favourite snacks and suggestions for you to try
Our Sponsors For This Show
A big thank you to our Show Sponsor Runners Health Hub
Please use COUPON CODE HUB to get 33% discount on Easy Nutrition for Healthy Runners Programme
SHOW NOTES
FOOD FOR … Snacks for Runners
(01:01)
How snacks may be used strategically for health and body composition goals as well as pre, during and post run fueling. We talk about the pitfalls of grazing and a reminder of the importance of adding in the energy value (calories) into your overall energy requirement calculations.
(09:04)
The ideal macronutrient composition of snacks pre, during and post running.
(11:31)
The importance and timing of quick release carbohydrate foods pre and during training.
(13:52)
Karen’s personal choices of quick release carbohydrate snacks
(15:18)
Post Recovery Snacks – what to eat within 30 minutes and what to eat 1-2 hours after your run.
(24:55)
Our favourite snack suggestions for you to try.
(27:39)
What ingredients Karen includes in her homemade bars and how she makes them so they don’t crumble or break up when running!
(32:28)
Quick Release Snack Ideas for the 30-minute window at the end of a run and Aileen’s post run recovery juice of watermelon, coconut water and honey. Plus, some easy snack meal ideas.
Karen’s Favourite Flapjack Recipe
KEY TAKEAWAYS
FOOD FOR … Snacks for Runners
- Use snacks strategically for pre, during, post run fuelling and recovery.
- Quick Release Carbohydrate snacks can support you to optimise glucose uptake and glycogen storage which will help keep your energy levels consistent during a long run and optimise recovery post run.
- Be aware of the additional Energy Intake from snacks in your overall Energy Intake Vs Energy Expenditure calculations but don’t sacrifice these running snacks if your goal is weight loss – just be mindful and strategic in their use.
- POST RUN – have a Quick Release Carbohydrate snack within 30 minutes and a larger snack or meal within 1-2 hours of a long run in the ratio of 4:1 CHO:Protein.
- Finally remember to download our free guide TOP RUNNING SNACKS and Nutrient Timing.
