references
  
      Sports Medicine: Training the Gut for Athletes
    
      Mayo Clinic: Carbohydrate-loading Diet
    




Fueling up before a run requires ample carbs, and you need protein for recovery.

Image Credit: LIVESTRONG.com/Creative

Image Credit: LIVESTRONG.com/Creative

  • Important Nutrients
  • How We Chose
  • That’s It Fruit Bars
  • Clif Energy Chews
  • Eggo Waffles
  • Bare Banana Chips
  • GU Energy Stroopwafel
  • Fairlife Protein Shake
  • Perfect Bar
  • Fage Yogurt
  • Wonderful Pistachios
  • Dave’s Killer Bread Bagel
  • Good Culture Cottage Cheese
  • What to Look For

“You may want to stay away from any products that have sugar alcohols (xylitol, erythritol, sorbitol and others) as they can cause digestive problems during runs,” Czarnecki says.

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Made with just two ingredients, this is a clean snack runners can feel good about eating.

Image Credit: That’s It

Image Credit: That’s It

These tiny energy bites are perfect for grabbing on-the-go.

Image Credit: Clif

Image Credit: Clif

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Eggo waffles are high in the type of carbs that fuel endurance exercise.

Image Credit: Kellogg’s

Image Credit: Kellogg’s

‌Buy it: ‌Walmart ($2.82 for 10); Target ($6.29 for 24)

Bananas are a natural source of carbs and sugar, which provide energy for a long run.

Image Credit: Bare

Image Credit: Bare

Snack on a Stroopwafel before, during or after a running workout.

Image Credit: GU

Image Credit: GU

Taking in protein after a workout supports proper recovery.

Image Credit: Fairlife

Image Credit: Fairlife

The rich, peanut butter taste of this protein bar makes it a great snack option for runners.

Image Credit: Perfect Bar

Image Credit: Perfect Bar

Greek yogurt is naturally high in protein and offers some carbs.

Image Credit: Fage

Image Credit: Fage

‌Buy it: ‌Walmart ($3.76 per 16-oz. tub); Target ($1.49)

Pistachios, and many nuts, offer protein, carbs and healthy fats.

Image Credit: Wonderful Pistachios

Image Credit: Wonderful Pistachios

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This protein-enhanced bagel is perfect for a post-run refuel.

Image Credit: Dave’s Killer Bread

Image Credit: Dave’s Killer Bread

‌Buy it: ‌Target.com; ‌Price:‌ $4.99

Cottage cheese is a super nutritious snack for anyone, but it may be ideal for runners after an intense workout.

Image Credit: Good Culture

Image Credit: Good Culture

      Sports Medicine: Training the Gut for Athletes
    
      Mayo Clinic: Carbohydrate-loading Diet