One of the upsides to running is a little more flexibility with your eating.
One of the downsides to running is it can make you ridiculously hungry!
The longer I’ve been running and learned what eating habits work for me (see my recent post), I’ve found that sometimes a small afternoon snack is EXACTLY what I need!
We often blame the 3 o’clock slump on boredom, but for morning runners it could absolutely be when your body is looking for fuel to keep those muscles in recovery or fired up for an evening run!
What is a Healthy Snack?
“Optimal Snack Equation” on Real Simple awhile back that had great information, which I thought provided a great outline, so I’m not going to reinvent the wheel:
About 200 calories: This is enough to keep your metabolism humming, says Bethany Thayer, a registered dietitian in Detroit.
At least 3 grams of fiber: Fiber is digested slowly and helps sustain your energy. It also absorbs water and expands in your stomach to keep you full.
At least 5 grams of protein: “Protein releases a hormone in the body that increases satiety,” says Elisa Zied, a registered dietitian in New York City.
No more than 12 grams of fat: This will help ensure that you don’t get more than 20 to 35 percent of your daily calories from fat, which is the U.S. Department of Agriculture’s recommendation
Personally, I have learned that it’s hard for me to eat enough protein with just my meals, so I often aim for my snacks to also include up to 20 grams of protein. I feel like they hold me over longer and I know my muscles need that.
Healthy Snack Ideas
Anyone else travel with snacks? I don’t mean just plane rides, I mean generally knowing you could reach in to your bag and pull out food…
Eh hem…well even if that’s not the case, these healthy snack ideas are easy, delicious and great for keeping at work as well! Having these around kept me out of the never ending loop of desserts in the kitchen, plus some low sugar snacks keep me on track with my goals!
- Avocado + Wasa Crispbread
- Hummus + baby carrots or bell peppers
- Sliced apple + tbsp of nut butter
- Jerky + a clementine
- Sliced turkey + hummus + Sourdough bread
- Hard boiled egg with salt and pepper
- Green Smoothie (with protein powder)
- A few chips + handful almonds (sometimes we need that salt after workouts!)
- Yogurt (I like dairy free, high protein options) + granola or canned pumpkin
- Celery + peanut butter
- Canned tuna mixed with relish or avocado + Wasa Crispbread
- Wasabi peas
- old school turkey + cheese roll up
- 1/2 cup cheerios + 1 tbsp nut butter + shredded carrots (yup see my weird snack)
- String cheese
Read more about why each of these ingredients makes the perfect office snack to increase productivity!
Why we crave crunchy snacks?
Ever wonder why we love that cccrrrrunch so much? Spoon University reported this from an excerpt of NPR with expert John S Allen:
“Our crispy addiction comes from a combination of factors – the satisfying sound of crunching, the way insects and plants crunched in our teeth millions of years ago…
Also, when we learned to cook, food got a little bit tastier and a whole lot crispier. We started to equate that sensation of crispiness with heating our foods, and then with flavorfulness.”
Healthy Snack Recipes
Have a little more time to actually compile a snack? Or want to make some in advance, then I’ve got a few delicious ideas for you! First up is a take on nachos that’s a little less messy and a whole lot healthier!
This is the perfect afternoon snack with a blend of fats, protein and carbs to keep you satisfied without going calorie crazy.
Quick Nacho Ingredients:
1 piece WASA Sourdough
1 tablespoon guacamole
1/2 hard-boiled egg, sliced
2 teaspoons salsa
2 teaspoons shredded (optional)
1/2 teaspoon chopped cilantro
Additional Snack Ideas
21 Energy ball recipe ideas >>
Lazy Healthy Eaters Snack >>
Roasted chickpeas (from The Clean Eating Couple)
Mint Chocolate Sunflower Bites (from Strength and Sunshine)
Lemon Rosemary Flaxseed Crackers (from Physical Kitchness)
Paleo Trail Mix Bars (from My Uncommon Everday)
Beetroot Granola Bars (from Chronicles of Passion)
What’s your go to to healthy snack?
Do you carry snacks with you?
Other ways to connect with Amanda about Running!!