If you’re going out for a long run, 60 to 90 minutes or longer, high-octane fuel is essential in order to get through your workout and ensure your body is running at its best. A run over 90 minutes also requires a mid-run snack, as stored muscle glycogen can get depleted quickly.
Fueling up with healthy snacks before your run, as well as during longer runs, can help prevent you from running out of energy and even boost your performance. Remember to choose organic whenever possible.
Bananas
Bananas are ideal to munch on both before and during your run. They’re a rich source of vitamin B6, and are important for managing protein metabolism. Add a tablespoon of almond butter for extra protein plus heart-healthy fats. Remember, runners need more protein during a workout.
Plain Greek yogurt topped with fruit
Greek yogurt is an excellent source of calcium, protein and potassium, and its live and active cultures also help boost the immune system. Add some fresh fruit like blackberries or blueberries to derive powerful antioxidants as well as good carbs.
Sweet potato
Sweet potatoes are high in good carbs, providing long-lasting energy for your run. Just one contains a whopping 230 percent of the recommended daily amount of vitamin A, important for a strong immune system and healthy vision. Pop one in the oven or microwave and eat it at least an hour before running in order to give it time to digest.
Oranges
Oranges are easy to take on the go and slow to spoil. They can quench your thirst as well as provide more than 100 percent of your daily need for vitamin C, which helps prevent muscle injuries and also replaces collagen in muscle fibers that break down while you’re running. Avoid orange juice and stick with the whole fruit, as drinking lots of juice can wreak havoc on your digestive system while you’re running.
Carrots and hummus
Dip some raw baby carrots into a little hummus for a perfect protein-and-good-carb combo that will keep you satisfied during a long run. Carrots are also rich in beta carotene, which can help protect the skin against damage, great for those midday runs.
Almonds and dried dates
Mix up some raw, unsalted almonds with dried dates for a pre-run as well as a mid-run snack. Nuts are a great source of energy and heart-healthy fats, while dried diets are a concentrated source of quick carbs, in addition to being packed with potassium, which aids muscle function.
-The Alternative Daily
Sources:
http://www.runnersworld.com/nutrition-for-runners/25-great-snacks-for-runners?page=single
http://www.runnersworld.com/nutrition-runners/quick-bites?page=single
http://healthland.time.com/2012/09/05/eat-like-a-champion-the-best-pre-and-post-run-snacks/slide/pre-workout-a-handful-of-almonds
http://health.usnews.com/health-news/blogs/eat-run/2013/09/05/what-to-eat-before-running
