Top Snack for Runner

Nutrition plays an important role in exercise but is especially critical in high-intensity exercise such as running. However, balancing times for meals and runs can become complicated and can cause a runner to miss out on positive factors such as a calm stomach, preventing hunger, and a boost of energy. Snacks are great solutions to this issue as they can be consumed at any part of the day, even offering performance boosts when timed correctly before a run or workout. Eating the right portions along with the right food choice is critical in achieving maximum performance, thus making snacks perfect for runners. Eating a snack before a run will boost blood glucose levels while topping off muscle carbohydrate stores. However, it is still critical to time snacks properly. For example, eat a snack rich in carbohydrates two hours before a run. These can be foods such as a peanut butter sandwich or a small smoothie. If you are rushed and need to snack an hour before a run, it is better to eat a light snack such as a handful of cereal or even a carbohydrate gel. You should try to consume around fifteen to thirty grams of carbohydrates an hour before a run. In doing this, you provide your body with fuel for longer and more difficult runs. Fueling properly after a run is also essential to maximizing performance. This allows you to reload muscles with fuel and fuel your body with essential fluids and electrolytes lost during the run. You should aim to consume a snack with protein and carbohydrates within fifteen minutes to an hour after a run. Luckily, post-run snacks can be quick and easy as you can eat snacks such as a handful of salted nuts with pretzels, an energy bar that has a mix of carbohydrates and protein, a wrap, or even something as simple as a peanut butter jelly sandwich. Learning to balance mealtimes along with additional fueling through snacks is critical to reaching your peak performance.
Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/top-snacks-for-runners