16 A runner’s guide to fuelling for a marathon
Looking to jazz up your lunch box? We've got it covered
We've already worked out what the best healthy smoothie recipes for runners, but if you find that you're hitting the office biscuits at 3pm, it might be worth re-thinking your meal prep. To help you jazz up your lunchbox, we've browsed Pinterest for healthy snack ideas for work, to keep you away from the sweet stuff.
Red peppers
Did you know, a 1% fluid loss can affect your ability to think clearly? Red peppers are high in water. Dip them in guacamole for a healthy work snack.
Berries
What should you eat before a 5K race.
Nuts
Don't go overboard here, but add nuts to your mid-morning snack time as they're packed with good fats, that help you feel fuller for longer.
Eggs
As scrambling eggs in the work microwave is a little, well, antisocial, why not hard boil some in the morning?
Yoghurt
Olga Chechot / EyeEm.
Hummus and carrots
Hummus gives you a steady supply of energy, rather than a blood-sugar spike followed by a crash. Also great with carrots.
Peanut butter and banana
Whether you choose to eat it on a ryvita, a rice cake, or just on it's own, peanut butter and banana is a power combo if you're running home. It'll give you the energy you need, without weighing you down.
Rice cakes
It's a good idea to only bring in a single portion, to stop you devouring the entire pack. Smear with spreadable cheese for a healthy mid-afternoon snack.
Roasted chickpeas
A protein-packed snack, to make your own, roast chickpeas with olive oil and salt in an oven, stirring now and again, for about 30-minutes or until they are crispy. You can add paprika or red pepper flakes for extra flavour.
Energy balls
There's plenty of recipes for healthy energy balls online. Make a big batch and only bring one portion in a day to avoid munching them all after lunch.
Air-popped popcorn
best healthy smoothie recipes for runners.
Overnight oats
If you've run to work and need a substantial snack to keep you going till lunch, stir almonds and banana into your overnight oats for protein and fibre.
Baked sweet potato
best healthy smoothie recipes for runners.
Smoothies
A smoothie is the perfect morning snack to kick-start your day and it can also be one of the best ways to refuel after a run. We've rounded up the Olga Chechot / EyeEm here.
Banana oat energy bars
These oaty combos from RW contributing chef Lydia Maruniak are the perfect pre-run power snack. Plus, they’re natural and they taste much better than anything that comes in a plastic wrapper.
Hunger-boosting energy bars
Another one you can make on a Sunday night and snack on all week, these are energy-lifting and hunger-busting. We've also got a number of other healthy snack ideas perfect for work A runner’s guide to dietary fibre.
healthy snack ideas perfect for work
What are ultra processed foods
A runner’s guide to dietary fibre
What should you eat before a 5K race
