We may earn commission from links on this page, but we only recommend products we back marathon training last summer, I’ve been making sure I eat enough, Stephens also recommends.
There are plenty of fantastic sports nutrition options. Many of these products—I’m sure you’ve gotten Instagram ads—promise sustained energy from natural sources. I love munching on the latest snacks marketed to runners, but they’re not cheap! And since I run about 70 to 80 miles a week, I go through them quickly. It adds up.
So I’ve decided to save some cash and stock up on products close enough to the sport-specific options. Think: things you could buy in bulk at Costco or your local grocery chain.
Health & Injuries DAA Industry Opt Out, sports dietitian for the New York University track and field team who also works with Empire Elite Track Club.
Stephens says the main things to look for in a prerun snack are a sufficient number of carbohydrates (which your body breaks down into glucose, then uses for energy) and low amounts of fiber and fat (which can slow digestion). For many runners, 30 to 50 grams of carbs an hour or two before a run will get the job done.
If you don’t eat before a tough session, you may be digging yourself into a nutritional hole. Especially during faster runs, your body burns carbs quickly. “You don’t want to ruin your run before you start,” Stephens says. To incentivize eating, it’s helpful to consume foods you actually enjoy, she says. “Whether it’s a flavor, a food, a consistency, accessibility, all of those matter to how you’re going to refuel,” she says. “So you have to like the food and maybe even be excited about it.”
I’m not claiming that my snack choices are necessarily a beacon of health. They’re sugary and, sure, may be considered junk food, but a lot of sports nutrition products are highly processed as well. Plus, your body needs sugar to keep up with metabolic demands.
Here are some of my favorite prerun snacks that are tasty, cheap (including rough price per unit when bought in bulk), and nutritionist-approved.
Swap Maurten Solid 160 Bar for
2 Rice Krispies Treats
Stephens says the main things to look for in a Maurten bar last fall when I got a sample in a shipment of gels I ordered. Not only was the taste great, it gave me a sustainable energy boost—the bar is packed with 40 grams of carbs. But a $3 granola bar?
My cheap replacement is Rice Krispies Treats. One 0.78-ounce bar has 17 grams of carbs, and Stephens says the ingredients are similar to the Maurten bar—you’d just need to eat two to reach a similar number of carbs.
DAA Industry Opt Out A Part of Hearst Digital Media as a cheap alternative. Two of those roughly equal the Maurten bar and are a few cents cheaper per bar than the Rice Krispies.
Swap Honey Stinger Energy Chews for
Welch’s Fruit Snacks
In college, I’d devour packs of pomegranate passionfruit Honey Stinger chews from the sports nutrition center. The consistency is firm and chewy, which I love. A single pack has 39 grams of carbs, but you can substitute Welch’s Fruit Snacks for a fraction of the cost. Stephens advises to eat two packs (17 grams of carbs each) if you buy the most common 0.8-ounce size.
Swap Honey Stinger Salted Caramel Energy Waffle for
Daelmans Caramel Stroopwafels
Another energy-packed (and delicious) prerun snack is the stroopwafel. While the sport-specific Honey Stinger option has 21 grams of carbs, one packet of Daelmans, which you can buy at many grocery stores throughout the country, clocks in at 26 grams of carbs. “That’s a good swap,” Stephens confirms.
Swap Clif Bloks Energy Chews for
Half a standard bag of Haribo Goldbears
The strawberry-flavor Clif Bloks Another energy-packed and delicious prerun snack is the stroopwafel. While the sport-specific salted watermelon, which is packed with added sodium for an electrolyte boost. As with Honey Stinger chews, I enjoy the firm consistency. One 2.12-ounce pack has a substantial 48 grams of carbs but is pricey.
For a cheap alternative, Stephens recommends Haribo gummy bears. They’re much more affordable, but you’ll have to eat (and chew) more. About half of a standard four-ounce bag has a similar number of carbs (46 grams) as the Bloks. You’ll also probably want to drink some water to help with digestion. I’ve found that it’s better to eat these at least an hour before exercising—to give your jaw a break, if anything.
Plus, they’re nutritionist—approved Runner’s World. He’s a former all-conference collegiate runner at Winthrop University, and he received his master’s degree in liberal arts studies from Wake Forest University, where he was a member of one of the top distance-running teams in the NCAA. Kahler has reported on the ground at major events such as the Paris Olympics, U.S. Olympic Trials, New York City Marathon, and Boston Marathon. He’s run 14:20 in the 5K, 1:05:36 in the half marathon, and enjoys spotting tracks from the sky on airplanes. (Look for colorful ovals around football fields.)
