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Building the Perfect Healthy Snacks to Beat the Runner Munchies

Last Updated on by Amanda Brooks
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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!healthy snack ideas

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…low sugar snack

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
  • Edamame
  • 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.” 

How to create the perfect snack with Wasa

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!

healthy nachosThis 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)
cheddar cheese
1/2 teaspoon chopped cilantro

Need some #healthy snack ideas for the mid-afternoon slump? A must read Click To Tweet

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)

Mint Chocolate Sunflower Bites - dairy free, gluten free, perfect snack idea!

 

What’s your go to to healthy snack?

Do you carry snacks with you?

Other ways to connect with Amanda about Running!!

Twitter: @runtothefinishRunning motivation

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Facebook: RunToTheFinish

Category: dairy free, Recipe

Reader Interactions

Comments

  1. Laura

    I’m like you- I definitely plan on a 3pm snack to get me through. I always carry snacks – usually almonds and an apple or a bar of some kind. At home, I usually prefer a smoothie. Wasa crackers are so good! I love the few ingredients.

  2. Coco

    I try to carry a snack with me so I don’t have a hunger attack and have to get something less nutritious on the road. I go to snack is KIND bar or pistachios because they are convenient and I like them.

  3. Michelle B

    I always carry a healthy snack with me to work. I love strawberries and peanut butter or really any fruit is good with me.

  5. Heather

    I try to always have nuts, hummus and pre-cut veggies in the house and at work. These don’t need to be prepared and they’re quick and easy to take along.

  8. Melissa

    My healthy go-to snack is a banana or a couple of clementines. They’re easy to carry to work with me!

  10. paige c

    I always keep snacks with me! I love to keep a bag or box of crackers in my car and some bars or nuts in my purse at all times!

  11. Laura @ This Runner's Recipes

    I loved Wasa crackers as a healthy snack during my semester abroad in Germany (when I discovered them). They’re such a crunchy healthy snack and can go sweet or savory. Greek yogurt with a sprinkle of seeds or fresh fruit is my go-to snack right now – it helps me get in enough protein for the day!

  12. Jill @ RunEatSnap

    I almost always have snacks with me! At work, I bring Greek yogurt cups, fruit (usually apples or pears), and string cheese. On the go I’ll have almonds, trail mix, or Nature Valley protein bars. I love snacking and you never know when hanger will strike!

  19. Bill

    Tried and true snack for me is the good ol’ banana! Can get them mostly anywhere and I can down one right before I exercise!

  20. sarah@creatingbettertomorrow

    ALWAYS carry snacks for me and for the twins…seems my go to is fruit and nuts. But I have to say I am a huge WASA fan..they are so crispy and can satisfy many cravings depending on what you pair them with…yep always snacking…always!

  21. Jenny

    I am still eating peaches as a snack. I am going to be sad when they aren’t in season any longer!

  22. Alli Smith

    If I don’t have an afternoon snack, I tend to overeat at dinner. I love that Wasa thins have no preservatives and that they are baked, not fried. I like to spread avocado onto a Wasa thin. Yum!

  25. Mindy DeLisi

    My go to Healthy snack is fruits, I had blueberries just last evening as a snack OR I cut up a tomato , pour a little salt and just eat that :)

  28. Melissa

    I sometimes carry a bag of mixed nuts/dried fruit with me. I get hungry when I’m out running errands, and it’s good to have something to avoid the temptation of grabbing a fast food snack.

  29. Lisa Brown

    My healthy snack is a small amount of yogurt and blueberries; I normally do not carry snacks around with me, too tempting.
    jslbrown2009 at aol dot com

  32. Kim N

    I always carry around Kind bars with me. I probably have 2 bars each in my purse, gym bag, and work bag.

  37. Erin R

    1. My go to to healthy snack is usually an apple. They are easy to carry around and there are so many varieties it helps me feel like I am not always eating the same thing.

    2. I usually have a pretzels or a granola bar with me to avoid the temptation of choosing unhealthy options from the vending machine or fast food when I am on the go.

    Thanks for this giveaway!

  46. Crystal Renaud

    My healthy snack go to options are: protein bars, fruit, popcorn, smoothies, granola and greek yogurt! I love to eat! Yes, running makes me constantly hungry!

  54. Connie Biksacky

    I’ve been trying to be better at having snacks with me. Nuts seem to be the easiest for me.

  57. Brenda Haines

    Fruit is my go to healthy snack. Summer is my favorite, since we have so much to choose from. Especially the watermelon! We have been busy drying tons of apple slices and fruit leather.

  61. lisa

    I always keep snacks with me. I workout so often that my metabolism needs a boost every 2 hours. I love good healthy snack options!

  62. Lisa Jones

    Such Great & Healthy Snack Ideas I Need To Try Some These Recipes I Bet The Kids Will Love Them I Needed Some New Ideas Thank You!

  68. Pier

    This is amazing, and so handy! Thank you for including all the photos as well for easy reading. I always get the munchies at work. Thanks for sharing :)

  69. Jenn @ EngineerMommy

    I’m trying to focus on healthier snacking and these are some great ideas to keep in mind. I love some cut fruit and low-fat cheese. Another good option is some peanut butter on whole wheat crackers.

  72. KC

    My healthy go to snack depends if I am in the mood for a savory or sweet. My favorite savory snack is roasted chickpeas which are full of complex carbohydrates, protein, and fiber to keep you full. Generally when I am in for a sweet snack, I hit the blender for a greens and fruit smoothie bowl.

  74. Katie B

    Carrots and Peanut Butter or a bowl of cereal are my go-to snacks at home. When traveling, I carry dried fruit and beef jerky.

  76. Katherine H

    I usually have a greek yogurt with chia seeds and berries for my afternoon snack, helps keep me full but doesn’t fill me up to much for an after work run! And I always keep some nuts in my purse for emergency munching :)

  77. Angie Jerde

    My go to snack is an apple or banana usually with PB/almond butter otherwise veggies with hummus. I have wanted to try these crackers for sometime now so thanks for this awesome giveaway : )

  82. Pam

    I love. Salty, crunchy snack! I need to try some of these suggestions. I haven’t had Wasa crisps before.

  83. Leis

    My current fav afternoon snack is zucchini hummus with veggies sticks, but I bet it would be great on a Wasa cracker! For my sweet tooth, a simple apple with always do the trick!

  86. Dee

    I believe that it is important to keep your body fueled through healthy snacks. I know I try to keep fruit with me at work and maybe I try so nuts and berries.

  88. Adrienne Seastrom

    I like apples and nuts, walnuts usually for my afternoon snack. Both are simple to keep with me.

  90. Ellen @ My Uncommon Everyday

    Thanks for sharing my trail mix bars, Amanda!
    And I always, always have snacks with me. I can go from zero to hangry in 5.2 and no one needs to experience that ;) I’m currently loving pistachios, nut butter-stuffed dates, and apple slices wrapped in turkey!

  93. Sarah

    These seem like easy enough snack ideas to make up for work. I work from home and will most certainly be making these as a go to work from home snack!

  94. Amber Ludwig

    I carry snacks with me at all times lol!! We are always on the go and I have a toddler so he is always snacking with me!! Our favorite healthy snack is peanuts, pecans, craisins and raisins mixed together!! Yummo!! Like our own little trail mix :)

  96. ellen beck

    My favorite healthy snack in summer is watermelon. When thats not available, bananas sometimes with peanut butter.

  99. Annemarie LeBlanc

    I think I would love that canned tuna and avocado. Thank you for all the healthy snack options you’ve provided in this post. Now I will have a variety of snacks to take with me to work!

  104. Austin Baroudi

    My go to snack are KIND bars and I bring them with me everywhere! I have a box in my car, in the house, and I have a few in my daughter’s diaper bag. Thanks so much for the chance!

  110. Jeffrey

    My go to healthy snack that helps get me going in the morning before a run is something I call DATE BOMBS. I fill a date with almond butter, a few spicy peanuts and a small squirt of sriracha (that’s the bomb portion)! I always have snacks with me, haven’t ate at a McBurgerBell in over 20 years!

  114. Farrah Less G.

    Most of your list are exactly my everyday snack foods. I love the variety of cracker and toppings. It all looks tasty and healthy. Will copy some of this and add it to my daily diet.

  115. Jodi

    I am terrible at packing snacks and need to get better. My favorite go to are almonds and a piece of fruit! I get bored easily so love all of these new ideas!

  117. Robin Rue

    So many great ideas to get over that snack slump that I know that I get in the afternoon. My normal go to snack is definitely yogurt or some sliced up fruit.

  119. Jeffrey

    One of my go to healthy snacks is homemade granola. I like to munch on it during road trips. Being behind the wheel can bring out the worst diet habits in me so I make sure to always carry something good for my gut!

  120. Melissa

    I keep low-sugar granola bars at home and in my desk at work for those times when I need a quick snack.

  128. Jeffrey

    I always have a snack with me, sometimes its just a nutrition bar and other times I’ll have a peanut butter and banana sandwich.

  130. Kathy E.

    I do carry snacks with me as a substitute teacher. One of my favorite snacks is a baggie filled with walnuts or almonds plus some grapes. Another favorite is a banana or apple. Plus, I always have a water container filled with ice and fresh H2o!

  131. Kendall

    These are all such great ideas! I’m such a snacker, so having some snacks that aren’t really bad for you is essential for me! Need to try these all!

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