Best snacks for long runs

When getting ready for a run, once you’ve got your running shoes and gear ready, snacks are one of the next big things to think about.

The easiest thing to do is just grab your running vest and pack some portable carbs or proteins in there. The general guidance when heading for a longer run (over an hour), is to aim to take 30-60g of carbs per hour to maintain your energy levels.

In terms of fueling beforehand, grab a carb heavy meal 2-4 hours prior to heading out to give you energy for the run. Then, you want to make sure you have carbs with you to boost your energy throughout. Find out more about eating before a run or race.

Fruits, such as bananas, are a great source of carbs and one that most runners will recommend. They are convenient and portable, and a small amount is enough to keep you going. Other examples are dates and raisins – just a handful is enough.

Gels are another option. They are designed for endurance and contain electrolytes for quick absorption and to sustain energy. Best of all, they are easy to carry and convenient to have on the go. There are many gels on the market in different flavours and brands, so you may need to try a few to find ones that you like. But always remember, try these before you take them on a run to make sure they suit you well.

If you’re going for a morning run, a good breakfast can make or break it. Even just a small amount is enough to help your run.

Most importantly, you want to always be hydrated on a run, especially if it’s a hot day. Taking small sips of water is key but sports drinks are a perfect option. Again, they contain electrolytes, as well as carbs, to help replenish any fluids and salts lost during sweating.

And how about post run? Never underestimate the power of a post run smoothie. 

Find out more about fueling while you’re running. 

To summarize, the best snacks for long runs are:

• Aim for 30-60g of carbs per hour
• Fruits, such as bananas, or dried fruits
• Gels

Best snacks for trails and hikes

Whether you’re going on a long hike or going on a trail run, you’ll want to stick to easy on the go foods. Similarly to long runs, it’s good to have carbs in the form of gels and fruits on you to help keep you fueled. But it’s also beneficial to add in some healthy fats.

There’s a reason trail mix is called trail mix. This mixture of nuts, seeds and dried fruits, such as raisins or dry mango, is a very healthy mix of carbs, protein and fats that help sustain energy. A handful is an ideal portion size to release energy to see you through.

Nuts are a high source of protein, which can help to sustain energy levels. If you want to make trail mix more fun, add in honey or a nut butter, or bake them into cookies, flapjacks or bars. Or even grab a bar of Snickers, which has a good mix of carbs, fats and sugars, making it a useful snack.

Rice cakes are another useful snack to consider. They’re lightweight and great for quick snacking, as well as being high in energy. Make it your own with added toppings, such as fruit or nut butter. Jellies and candies also are ideal for a burst of energy due to their high source of carbs and sugars.

Staying hydrated is still as important, so make sure you’re carrying water and sports drinks with you too.

Now that you have your snacks sorted, make sure you’re prepared for other elements of a trail run or hike. Find out more about the best trail running shoes or see Brooks’ options of hiking shoes with the Caldera, Catamount, Cascadia or Divide with our ranges for men and women.

Best snacks for trails and hikes:

• Trail mix
• Nuts
• Candies
• Chocolate bars like Snickers