As a runner, you need to fuel your body at the right times to optimise performance and recovery. While preparing homemade snacks is a great option, sometimes you just don’t have the time to cook and that’s where supermarket finds come in handy. In this article, we’ll explore some of the best ready-made snacks available at your local supermarket that are nutritious, convenient, and perfect for runners.
Whether you're looking for a quick pre-run bite, a post-run recovery snack, or something to fuel you mid-training, we’ve got you covered. From protein-rich options to easy-to-digest carbs, these supermarket snacks will keep you fuelled and ready to run.
What Makes a Good Running Snack?
Before we dive into the snacks, let’s quickly discuss what makes a good snack for runners. The best snacks for you will depend on when you plan to eat them, but in general:
- Pre-run snacks should be easy to digest, with a focus on carbohydrates for quick energy and a small amount of protein.
- Post-run snacks need to include protein for muscle repair, along with carbohydrates to replenish glycogen stores.
- Mid-run snacks should be high in easily digestible carbs to keep your energy levels up without causing digestive issues.
The key to good running snacks is a mix of carbs, protein, and healthy fats to provide sustained energy and recovery. Avoid overly sugary options or anything that might upset your stomach during a run.
Best Supermarket Snacks for Runners
1. Oats and Nut Bars
- Why they're great: Oats are a great source of complex carbohydrates that release energy slowly, making them perfect for both pre- and post-run snacks. Many nut bars also include healthy fats and protein, which aid in recovery and muscle repair.
- What to look for: Choose bars with minimal added sugars and whole food ingredients like oats, nuts, seeds, and dried fruit.
- Top Picks:
- Pip & Nut Almond Butter Bar
- Kind Bars (various flavours)
- Nākd Bars (Blueberry Muffin or Cocoa Mint)
2. Greek Yogurt & Honey
- Why it's great: Greek yogurt is packed with protein, which helps with muscle recovery post-run. The addition of honey provides a natural source of carbohydrates, giving you a quick energy boost.
- What to look for: Opt for plain, unsweetened Greek yogurt to avoid excess sugar.
- Top Picks:
- Fage Total Greek Yogurt
- Yeo Valley Organic Greek Yogurt
3. Fresh Fruit
- Why it's great: Fresh fruit is an excellent choice for a quick, easily digestible source of carbohydrates. It's hydrating and packed with vitamins and antioxidants that help combat inflammation.
- What to look for: Choose fruits that are easy to carry and don't spoil too quickly, such as bananas, apples, or oranges.
- Top Picks:
- Bananas (great pre-run carb source)
- Apples (perfect post-run snack)
- Oranges (packed with vitamin C for recovery)
4. Hummus & Veggies or Wholegrain Crackers
- Why it's great: Hummus is a great source of plant-based protein and healthy fats, and when paired with veggies or wholegrain crackers, it offers a balanced snack. This option works well for runners who need a bit of fibre and protein without overloading on carbs.
- What to look for: Check the ingredients for minimal additives and preservatives.
- Top Picks:
- Sainsbury’s Hummus (or any other fresh store brand)
- Carrot sticks or cucumber for dipping
- Wholegrain crackers (try Ryvita or Kallo organic)
5. Dried Fruit & Nuts Mix
- Why it's great: A handful of dried fruit and nuts is a nutrient-dense snack that's easy to pack and carry. The dried fruit provides quick carbs, while the nuts offer protein and healthy fats. This makes it an excellent option for mid-run fueling or a post-run snack.
- What to look for: Aim for mixes with no added sugars or artificial preservatives.
- Top Picks:
- Trek Protein Nut Bars (great for both pre- and post-run)
- SuperValu Dried Apricots & Almonds (or similar pre-packaged mixes)
6. Rice Cakes with Nut Butter
- Why they're great: Rice cakes are light, easy to digest, and provide a quick carbohydrate source, while nut butter adds healthy fats and protein. This makes for a great pre-run or post-run snack that won’t weigh you down.
- What to look for: Choose rice cakes made with brown rice or whole grains for more fibre, and opt for nut butters with no added sugar.
- Top Picks:
- Rice Cakes by Rice Cake Company (with brown rice)
- Meridian Peanut Butter (unsweetened)
7. Protein Shakes or Smoothies
- Why they're great: Protein shakes and smoothies are an excellent way to refuel after a run. Many supermarket smoothies contain a blend of fruit and protein, which is ideal for post-run muscle recovery.
- What to look for: Look for smoothies with no added sugar, and choose shakes that are high in protein but low in artificial ingredients.
- Top Picks:
- Bulk Protein Shake (for runners needing extra protein)
- Innocent Smoothies (variety of fruit options)
When to Eat These Snacks
- Pre-run snacks: Choose quick-digesting carbs with a little bit of protein. A banana or a small oats bar works well about 30-60 minutes before your run.
- Mid-run snacks: Look for energy-dense snacks like dried fruit and nuts or small nut bars that you can easily carry in your pocket.
- Post-run snacks: Opt for a balanced snack with protein and carbs, like Greek yogurt with honey, rice cakes with nut butter, or a smoothie to help your body recover and rebuild muscle.
Final Thoughts
Having a selection of convenient and nutritious snacks on hand can make all the difference when it comes to maintaining energy levels and supporting recovery. These supermarket finds provide quick, easy options that work for any part of your run – whether you're gearing up, in the middle of your workout, or refuelling after finishing strong.
Next week, we’ll be sharing another great recipe to fuel your training, so be sure to tune in for more on Tasty Tuesday!