Fuel Your Run: 17 Mid-Workout Snacks to Boost Energy

Drinks to the Rescue

Sometimes, liquids are the way to go. These drinks provide a quick energy boost and can help replenish electrolytes and fluids lost during exercise.

• Coconut Water: Rich in electrolytes, including sodium, potassium, and magnesium, coconut water is a natural choice for rehydration.
• Water and Salt: A simple, yet effective combo to replenish lost salts and fluids.
• Flavored Water: Add some fruit slices, berries, and herbs to your water for a refreshing and nutritious pick-me-up.
• Sports Drinks: For high-intensity, long-duration exercises, sports drinks can help replenish carbs and electrolytes.
• Iced Green Tea with Honey: A sweet and soothing drink that provides antioxidants and potassium to support muscle function.

Snacks to Munch On

These snacks are designed to be easy to digest, packed with carbs, and won’t weigh you down.

• Bananas: A classic choice, bananas are rich in fast-digesting carbs and potassium.
• Baby Food: Yes, you read that right! Baby food is a convenient and easily digestible snack option.
• Raisins: Dried fruits like raisins are high in calories and carbs, making them a great choice for a quick energy boost.
• Dates: Natural sources of sugar and potassium, dates are a sweet and satisfying snack.
• Dried Cherries: While high in fiber, dried cherries provide a decent amount of carbs and can be a tasty addition to your snack routine.
• Gummy Bears: Okay, we know they’re not the healthiest option, but gummy bears are a quick source of sugar and energy.
• Marshmallows: Another sweet treat, marshmallows are easy to carry and won’t melt in your pocket.
• Homemade Energy Bars: Combine nuts, seeds, and dried fruits to create a customized energy bar that suits your taste buds.
• Jam/Honey Sandwich: A classic combo that provides a quick hit of simple sugars.
• Pretzels: Refined carbs and sodium make pretzels a decent choice for replenishing energy and salt stores.
• Frozen Grapes: A refreshing and sweet snack that’s easy to carry and provides a burst of energy.

Remember, when it comes to mid-workout snacking, the key is to keep it simple, easy to digest, and packed with carbs and electrolytes. Experiment with these snacks to find what works best for you and your body. Happy running!