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Healthy Snacks for Runners——skip the chips and grab one of these healthful snacks!
Apple slices with peanut butter
Everyone knows apples are good for you, but they're not always, well, satisfying. Try eating apple slices with a little bit of peanut butter, which is a great source of healthful fat and protein. Opt for all-natural peanut butter to steer clear of added sugar and hydrogenated oils.
Plain yogurt with fresh fruit
Low in fat and fairly high in carbohydrates, yogurt is also an excellent source of calcium, protein and potassium. Its live and active cultures are good for the digestive system.
Bananas
You'll get carbs from bananas as well as potassium, which helps prevent muscle cramps. The simple sugars and low amount of fiber make bananas especially easy to digest, which means they're a good pre-run snack (just make sure you still give yourself at least 90 minutes to digest before running after eating).
Smoothies
Mix 1/2 cup of skim milk or juice, a banana, and frozen strawberries (or other fruits you love) in a blender for a tasty and refreshing smoothie.
Chocolate milk
Chocolate milk provides plenty of protein, carbohydrates and B vitamins — making it a great recovery drink. Cold chocolate milk tastes pretty refreshing after a run. Another benefit: The calcium will help keep your bones strong.
Carrots
Carrots fill you up but are low in calories, making them a great snack for runners who are watching their weight. A great time to eat them is when you're hungry before dinner, so you can satisfy your hunger pangs and avoid overeating during dinner.
Cereal bars
When you need a snack that's easy to pack in your gym bag, cereal bars can be a healthful option. Just be careful when selecting your cereal bars — some of them contain as much fat and sugar as candy bars! Choose bars with just a few ingredients, so you know they're not filled with unnecessary additives.
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跑步者的健康零食——远离薯条，挑选一些健康的零食！
花生酱苹果片
每个人知道苹果对你有益，但是他们并不总是令人满意。品尝一下涂有花生酱的苹果片吧，并且花生酱还富含健康的脂肪和蛋白质。但是要选择全天然花生酱，以远离那些添加的糖类和氢化油。
新鲜水果的原味酸奶
除了低脂和高含量的碳水化合物，酸奶还是提供钙，蛋白质和钾非常好的来源。它里面的生物体对消化系统非常好。
香蕉
你不仅会从香蕉中吸收钾而且还有碳水化合物，这可以预防肌肉痉挛。单糖和少量的纤维让香蕉特别容易消化，这就意味着他们是很好的跑前零食（但你要确保至少预留出90min消化一下，才开始跑步）。
冰沙
把半杯的脱脂牛奶或者果汁，一根香蕉，和冰冻草莓（或者你喜爱的其他水果）混合在搅拌机里即可做出可口清爽的冰沙。
巧克力牛奶
巧克力牛奶富含的蛋白质，碳水化合物和维生素B，使得它可以作为一种很棒的恢复性饮品。跑步之后喝冰镇巧克力牛奶相当地提神。另外一个好处：钙有助于保持你的骨骼强壮。
胡萝卜
胡萝卜可以让你有饱腹感， 但其热量很低，是关注自己体重的跑步者很好的零食。吃的最佳的时间是当你在正餐前饿了，那样的话你可以降低你饥饿的痛苦，同时避免在正餐时吃的过多。
谷物棒
当你需要可以方便放在健身包中的零食，谷物棒是个很健康的选择。只是注意当你选择你的谷物棒时--有些跟糖果含有一样多的脂肪和糖份。选择那些只含有少量配料的，那样就你知道他们没有不必要的添加剂。
原文链接： Healthy Snacks for Runners
