Whether you’re tackling long road runs or cruising through park paths, proper fueling is key to maintaining endurance and energy. These four recipes are easy to prepare, portable and packed with the carbs and nutrients you need for any distance on any surface.
Sweet Potato Energy Balls
These energy-packed bites are great for slipping into a running belt or handheld pouch. Easy to grab and eat during a quick water stop, they’ll give you a steady boost to power through your miles. They’re packed with complex carbs and a healthy dose of protein, making them a great mid-run snack when logging that long, slow distance.
Ingredients:
1 medium sweet potato, baked and mashed
1 cup rolled oats
1/4 cup almond butter
2 Tbsp honey or maple syrup
1/4 cup chia seeds
1/4 tsp cinnamon
A pinch of sea salt
Instructions:
In a bowl, combine the mashed sweet potato, oats, almond butter, honey, chia seeds, cinnamon and sea salt.
Mix thoroughly until well combined.
Roll the mixture into bite-sized balls.
Place the balls on a baking sheet and refrigerate for at least 30 minutes to set.
Store in an airtight container in the fridge for up to a week.
Adapted from: Minimalist Baker
Rice Cake Bites
Compact and mess-free, these bites are a road runner’s best friend. Pack them for a long training session or keep them in your post-run bag for a quick refuel—they’re easy to eat on the go and provide a perfect balance of carbs and a little protein.
Ingredients:
1 cup cooked brown rice (cooled)
1/2 cup peanut butter or almond butter
1 Tbsp honey or maple syrup
1/4 cup mini chocolate chips (optional)
A pinch of sea salt
Instructions:
In a bowl, mix the cooled brown rice, peanut butter, honey, chocolate chips, and sea salt.
Use your hands to shape the mixture into small bite-sized balls.
Place the bites on a parchment-lined baking sheet.
Refrigerate for at least 30 minutes before serving.
Store in the fridge for up to a week.
Adapted from: The Kitchn
Nut Butter Banana Wraps
These wraps are the ultimate pre- or mid-run snack. They’re easy to carry, don’t get squished in a running belt or small bag, and provide an instant hit of energy to keep you moving. With a great combination of natural sugars from the banana and protein from the nut butter, they’re perfect for an on-the-go snack.
Ingredients:
1 whole wheat tortilla
1 ripe banana
2 Tbsp almond butter or peanut butter
A drizzle of honey (optional)
A sprinkle of cinnamon (optional)
Instructions:
Spread the almond butter evenly over the tortilla.
Place the banana in the center and drizzle with honey and sprinkle cinnamon if desired.
Roll up the tortilla and slice into bite-sized pieces or leave it whole for easy carrying.
Wrap in foil or wax paper for easy transport.
Adapted from: Running on Real Food
Apple-Cinnamon Rice Pudding Cups
Portable and delicious, these cups are a comforting snack for chilly mornings or as a treat after a long run. Keep them in your car for a post-run reward or enjoy them before heading out for miles. They provide a creamy, sweet treat with just the right amount of energy to fuel your run or recover afterward.
Ingredients:
1/2 cup cooked white rice
1/2 cup unsweetened almond milk (or any milk of choice)
1 Tbsp maple syrup
1/2 tsp cinnamon
1/4 tsp vanilla extract
1/4 cup chopped apple
Instructions:
In a saucepan, combine the cooked rice, almond milk, maple syrup, cinnamon, and vanilla extract.
Cook over medium heat, stirring frequently until the mixture is warmed and thickened (about 5-7 minutes).
Remove from heat and fold in the chopped apple.
Let cool slightly and then divide the mixture into small cups.
Store in the fridge for up to three days for a convenient post-run snack.
Adapted from: Well Plated
