General Nutrition Recipes

Snacks for Runners

In our series #RUNNINGFOOD we give you practicle tips in terms of suitable snacks for you as a runner. It keeps turning up once in a while, this slight feeling of hunger. But, what to do? If you feel like you need little snacks in everyday life, you should prepare some to bring with you. Nothing is more «dangerous» than sitting at the work desk, getting hungry, and then walking to the company’s chocolate machine to go and get yourself a Snickers. Sounds familiar, doesn’t it?

Sometimes this slight sensation of hunger comes out of nowhere, even if you have eaten a good lunch. So, bring something with you instead, or keep a pack of nuts or trail mix in the drawer of your desk. A little snack in between does not do any harm at all. On the contrary: those who train regulary burn more energy and they often feel delayed hunger (espacially after a long or intense session).

However, if you eat a lot of «fast carbohydrates», such as, for example, toast with honey for breakfast, pasta and pesto for lunch and something sweet in between, you should change something about your basic nutrition. This hunger in between stems from a strongly fluctuating blood sugar level.

Here are some healthy snacks for you, adjusted to the time of training.

Snack about 2-3 hours before training

Before a training, it is important that you choose foods you can stomach well. Here, you need to test and try out. Generally, these snacks should be rather rich in carbohydrates and poor in fats and proteins. The more intense the session, the more important it is to make the right choice.

How about this?

  • a ripe banana
  • a lye pretzel
  • a sports bar
  • a portion of porridge (cooked in water)



Ingredients (for 1 person):

100ml water

100ml milk (or just water)

about 30-40g oats

1 tea spoon of cinnamon

some honey


Heat up oats in the water (and milk, if you choose that version). Boil up quickly and let it swell. Season with cinnamon and honey. A ripe banana with it is delicious, too.

Snack a couple of hours after training

If you have eaten after training, but still get a slight feeling of hunger a couple of hours later, the ideal snack would contain proteins, fats and carbohydrates.

  • butter milk or Kefir, either natural or blended with banana/ berries/ cocoa
  • trail mix
  • salted nuts
  • yoghurt with fruit
  • a piece of fruit
  • vegetabe sticks with cottage cheese
  • protein drink
  • smoothie

Or one out of these recipes


Almond-coconut balls


100g ground almonds

100g coconut flakes

50g almond butter

50g cocoa butter (or double the amount of almond butter)

50g agave syrup

some cocoa


Mix almonds with coconut flakes. Have the cocoa butter melt gently in a water bath, blend with almond butter and add to the almond-coconut-mixture. Add agave syrup, if you like. Knead by hand. Cool down and then form small balls. Roll in cocoa.


Self-made chocolate pudding

Ingredients (2-3 portions):

500ml milk

40g cornstarch

2 table spoons cocoa powder

50g agave syrup?

½ tea spoon fresh vanilla


Boil up the milk in a pot. Mix cornstarch with cocoa and vanilla in a bowl. Blend with 3 table spoons of milk. Pour the mixture into the boiling milk with a whisk, sweeten with agave syrup.


Salty-sweet bars


100g peanut butter crunchy salted

1,5 table spoons honey

50g agave syrup

60 g yoghurt butter

50g flaxseeds

50g pumpkin seeds

50g sunflower seeds

50 g sesame

80 g puffed amaranth

50 pretzel sticks, cracked


Preheat oven to 180°C . Blend peanut butter, butter, honey and agave syrup at a medium temperature in a pot. Mix the other ingredients and add to the blend. Blend carefully and add some more honey or peanut butter, depending on the texture. Put the mixture into a baking dish (put a baking paper under) and cut into pieces. The bars normally stay fresh and crispy for a long time if you keep them in a biscuit tin.


Goji power balls (vegan)


50g Goji berries

150g dates stoned and dried

200 g almonds or hazelnuts finely ground

½ tea spoon fresh vanilla

3 table spoons coconut flakes


Mix Goji berries and dates together with some water in a food processor. Gradually add vanilla and almonds or hazlenuts. Once this has turned into a compact dough, knead once again with your hands before you form small balls with your hands. Roll in coconut flakes.

Snack on a rest day or at least 5-6 hours before training

If your training is not due until many hours later, so, for example, in the evening, but you get a little hungry in the morning, you can have one of the «after training» snacks. Those are well stomachable, so that they should not cause any troubles during training in the evening.

This blog entry was written by Ingalena Schömburg-Heuck, running.COACH Gold prescription coach, sports scientist and German champion (2010) in half marathon.

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