Whether in the morning, lunchtime, or during the evening, runners need to balance the times of their runs with their meals in order to provide enough energy. Snacking can also be part of an ideal meal plan for them if done properly.
While snacking can happen at any time of the day, the advantages from it come from the timing of having a snack. The right portions of the right food choices provide a food boost. Since sometimes less is more, eating smaller amounts more frequently gives the brain and the body enough fuel.
Before the Run
Pre-run snacks help boost glucose levels in the blood and top off muscle carbohydrate stores- this means that the runner will have more fuel for longer and harder runs. If eating a snack two hours before the run, try a carbohydrate such as a bowl of cereal or a smoothie.
If short on time, such as only having an hour before the run, lighter snacks would be optimal as they take less time to digest. A slice of toast with some jelly or jam would be a good and easy snack to consider. Try to aim for 15-30 grams of carbohydrates in that hour window before the run. Another quick option would be to take a carbohydrate gel or half of an energy bar.
After the Run
Post-run snacks are important because they give your muscles back the fuel they lost, as well as getting your body to be full of fluid and electrolytes. The most ideal option is to eat a snack with protein and carbohydrates within the first 15 minutes to an hour after the workout is complete. Sometimes you may not have much of an appetite after the run, so a savory snack might be the snack of choice.
Some post-run snacks include:
Trail mix with dried fruit, cereal, or pretzels
A peanut butter and jelly sandwich
Energy bar mixed with carbohydrates and protein
Pita bread with hummus
Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/top-snacks-for-runners
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