The Best Snacks to Eat Before Running

Whether you are running for a work out or a competition, choosing the right snack can affect how you feel during your run. A light pre-run snack could help you maintain your energy level and keep hunger at bay. The duration and intensity of your run influences how much you should eat and when.

Pre-workout Meal & Snacking Guidelines

Ideally, you should consume a large meal three to four hours before you run. This will give your body ample time to digest the protein and fats in the food. Eating too much may cause stomach cramping and sluggishness, while eating too little may cause a lack of energy to sustain your run throughout the course. Snacking before exercise can help keep your blood sugar up and prevent hunger pangs, although it is unlikely to give you much of an energy boost.

Whole-grain Bagel, Peanut Butter and Banana

A whole-grain bagel with peanut butter and banana is one snack option. The banana and bagel provide carbs while the peanut butter contains protein and healthy fats. The peanut butter also helps lower the glycemic index of the snack; this means the sugar in it gets slowly released into your bloodstream, which will help you maintain your blood sugar level and energy throughout your run. Keep the snack light by using half a bagel, half a banana and two teaspoons of natural peanut butter.

Greek Yogurt and Blueberries

Greek yogurt is a creamy, tasty treat that packs a nutritional punch. When compared to regular yogurt, Greek yogurt has about twice the protein, less sodium and less sugar. The blueberries, which improve the flavor of the plain yogurt, contain carbs that helps replenish your glycogen stores. Use frozen berries or purchase locally produced fruits.

Fruit Smoothie

A fruit smoothie is a snack that goes down in a few seconds. It’s got carbs, vitamins and other nutrients, plus it is highly digestible if you pick the right fruits. The natural sugar content provides a fast-energy release, which is best for sprints or a short-running course. Blend a mix of lower glycemic index fruits such as strawberries and cherries with higher glycemic index fruits such as banana and watermelon. Accompany the fruit smoothie with a handful of almonds for protein, if desired.

5 Metabolism-Boosting Avocado Smoothie Recipes

By now, you're likely familiar with the wonderful world of avocado, an ingredient that we can safely say is almost universally loved. On toast, as a dip, or by itself, it seems there's no limit to the versatility of this one magical piece of produce. Nutritious and filling, we're always trying to find new ways to add avocado to our diets. Lately, we've been bolstering our breakfast with avocado as an ingredient in our morning smoothies—and it has completely changed the way we wake up. There are plenty of ways to mix up avocado in your smoothie, but today we've gathered a few of our favorite iterations.

Keep reading for five avocado smoothies that are as simple as they are addicting.

MANGO MINT AVOCADO SMOOTHIE

Just in time for summer is this Mango Mint Avocado Smoothie from Emilie Eats. This tropical medley of flavors serves as the perfect snack to counter the midday slump. Also hiding in this smoothie's ingredient list is spinach; its grounding flavor is offset by the sweetness of mango. A hint of vanilla extract balances out the brighter tones of mint and mango, while the addition of avocado keeps you feeling satiated.

AVOCADO BANANA SMOOTHIE

Chef Mark Bailey mixes banana, vanilla, honey, and (of course) avocado in this addictive smoothie recipe. Dairy-free and only 272 calories a serving, this is the perfect thing to mix up for an energy-boosting start to your day. Bailey uses coconut water to keep this recipe dairy-free, while the texture of the avocado adds a natural creaminess that keeps you feeling satiated. Finish the recipe off with a little honey and cinnamon for an extra kick of flavor.

THREE-INGREDIENT AVOCADO SMOOTHIE

Three ingredients and five minutes—that's all you need to make this avocado smoothie by Omnivore's Cookbook. No fancy trimmings here: In fact, you likely have these ingredients already sitting in your pantry. All this recipe needs are bananas, milk, and avocado. This smoothie is so good we're not sure whether it's breakfast or dessert, but either way, we're not complaining.

CREAMY PEAR AND AVOCADO SMOOTHIE

Mango isn't the only fruit that makes a great companion to avocado. This Creamy Pear, Avocado, and Frozen Greens Smoothie recipe by Cocoon Cooks is the perfect introduction to green smoothies. It mixes just the right amount of greens and fruit so that both elements balance and complement each other. Pear isn't the only fruit making an appearance—bananas are mixed in too, adding a creaminess to this recipe along with the avocado.

CREAMY AVOCOLADA SMOOTHIE

This summertime smoothie by The Recipe Critic mixes some of our favorite ingredients, like pineapple, lime, and coconut water. Spinach and kale make an appearance in this healthy morning drink, while agave nectar and vanilla extract add a hint of sweetness. If you've never experienced the tang of pineapple mixed with the smoothness of avocado, you need to try this recipe—we guarantee it'll become a morning staple.