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Video:10 Healthy Snacks for Runners

with Laura Wilson

This video provides 10 ideas for healthy and high-energy snacks for runners.See Transcript

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Transcript:10 Healthy Snacks for Runners

Laura Wilson here for About.com. If, like me, you are not a morning person, running early in the day might not be an option.
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I usually fit in a workout at the end of the day, but I'm often hungry and drained of energy. But grabbing a quick and healthy snack helps me revive and improves my performance.

<h3>Quick, Low-Calorie Healthy Snacks for Runners</h3>
If I just need a little boost, sometimes just a glass of juice or soymilk is all I need. Both have some simple carbohydrates for energy and are hydrating. If it’s hot outside, you can also try a fruit juice popsicle.
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Many runners snack on fruit, but try to eat fruit that is easy to digest, like bananas. Bananas also provide potassium, which can prevent muscle cramps. If you ever played soccer as a kid, you know that oranges are also a good, hydrating option. And of course, granola bars are whole grain and high energy; I usually stick with the all-natural, fruit and nut variety.

<h3>Healthy "Power Snacks" for Runners</h3>
If you are training or need a more substantive energy source, you can try some "power snacks." These are higher in calories, but also in complex carbohydrates, protein, and they are low in saturated fat. Be sure to eat these bigger snacks at least an hour before your workout to avoid nausea or stomach cramps.
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Peanut butter is an obvious choice; you can slather it on half a bagel, or on a rice cake. You can also try other nut butters (my personal favorite is almond butter, which is lower in fat). I am a hummus addict; you can eat it on whole grain crackers, pita bread, or the veggies of your choice.
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Another option is to make a turkey roll-up -- wrap some turkey breast in a slice of cheese and some romaine lettuce for a high protein treat.

<h3>Trail Mix Makes a Great Healthy Snack for Runners</h3>
Finally, try making some homemade trail mix, or GORP (good old raisins and peanuts), at the start of your week to eat before each run. You can add anything you like -- chocolate chips, nuts, seeds, dried fruit -- the sky's the limit.
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Whether you are a competitive runner or you're just trying to stay fit -- these snacks will help you feed your workout without weighing you down. For About.com, Laura Wilson.

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