I like to go on long runs and compete in Ultra racing events, and to be successful, I need to have my nutrition dialed in. I’ve experimented with fasting runs, but it only gets me 16 – 20 miles until my body needs food. Here I came up with a list of my favorite foods that I love to take with me on those long grueling runs. 

---

5 Best Foods to Eat on a Run

1. Extra Crunchy Peanut Butter  

Peanut Butter is a popular food to take on a run that most people love. One serving—2 tablespoons—is packed with about 190 calories, 8 grams of Carbs, 5 grams of total Sugar, 110 mg of Sodium, and 7 grams of Protein. This is an excellent source of fuel for that needed energy. 

I like to spread it on a bagel or wheat thin and fold the halves on each other to make an excellent portable snack to carry in a ziplock bag. I also like to break it into smaller pieces for bite-sized snacks.

2. Dates

    I discovered this food while reading running blogs like this one, and I found this to be an excellent running food. First, they’re super easy to pack and carry on a run—just throw four dates in a ziplock bag, and that’s it. I prefer the Medjool, the pitted kind, but harder to find. One serving is about 2-3 dates which are 140 calories, 33 grams of Carbs, 4 grams of Fiber, 30 grams of Sugar (no added sugar), and 1 gram of Protein. It’s also a great source of essential minerals that we need on those long runs—30 mg of Calcium, 0.275mg of Iron, and 281 mg of Potassium. 

What I don’t like about them is that sometimes I bite down on the pit if I get them unpitted, which is most of the time. Another dislike of mine is that the 30 grams of Sugar are sweet, and I’m one of those who dislikes sweets, so I have to drink lots of water with them. However, they’re an excellent source of nutrition.

3. Sundried Apricots

    Sundried apricots have recently become my go-to snack on the trail. They’re smaller than dates so that I can fit a lot in a small baggy. Although the serving size equals 12 Apricots which is quite a bit, I don’t recommend it as a solo snack but as a great companion. One serving contains 70 calories, 18 grams of Carbs, 3 grams of Fiber, 15 grams of Sugar (half the amount than dates, easier on the taste buds), and 1 gram of Protein. It’s also packed with essential minerals, 28 mg of Calcium, 1 mg of Iron, and 7 mg of Sodium.

4. Natural Fruit Jerky  

If you can find it, buy it! It is so delicious. Look at places like Trader Joe’s,  Whole Foods, or any natural food store/aisle. My favorite fruit jerky is Mango, but they come in various flavors. It’s 80 calories, 15mg of Sodium, 19 grams of Carbs, 12 grams of Sugar (no added sugar), and 1 gram of Protein. It’s also packed with 11mg of Calcium, 0.2mg of Iron, and 180 mg of Potassium.

They’re easy to carry. I usually roll them up and can fit as many as five in one baggy, but that might be pricey—the cost is about one dollar each.

5. Bone Broth

Bone broth is not something you should be carrying with you—it’s hot—but an excellent food source if running a long race and eating during those periodic aid stations along the route. Aid stations probably won’t have bone broth, just regular chicken broth, if any, so you’ll have to bring you’re own. My favorite is Chicken Bone Broth. 

One cup equals one serving of 45 calories, 560mg of Sodium, and 10 grams of Protein—I like to add chicken pieces when cooking it to add more Protein. The essential minerals are 12mg of Calcium, 0.4mg of Iron, and 7mg of Potassium. 

---

These are some of my favorite foods to run with, but let me know in the comments section what you’re favorite foods are on those long runs. I’m always looking for new delicious snacks to break up the monotony of flavors.  

Please Subscribe to Receive the Latest and Greatest Updates!