Amy Stephens

MS, RDN, CSSD, CDCES

Licensed dietitian

specializing in sports nutrition

and eating disorders

Best snacks for endurance athletes

  • By Amy Stephens RDN CSSD

Here’s a list of great snacks for endurance athletes, focusing on fueling energy, aiding recovery, and supporting sustained performance. Keep these snacks on hand to fill in the gaps with nutrition. These options are portable, nutrient-dense, and easy to digest:

Before Training or Competition

These snacks are high in carbs and low in fiber/fat for quick energy:

Best consumed 1-2 hours before

  1. Banana with a smear of honey or peanut butter
  2. Applesauce pouch and handful of nuts
  3. Rice cakes with jam or honey
  4. Pretzels or plain crackers with a little peanut butter
  5. A small handful of dried fruit (e.g., raisins, apricots, or dates) and nut butters
  6. A slice of toast with jam
  7. Nutrition bar such as Clif, Rx or Kind bar

Best consumed within 30 minutes before

  1. Energy chews, gels, or blocks
  2. Sports drink
  3. Fruit leathers
  4. Gummy bears

During Activity (for sessions over 90 minutes)

Easily digestible, high-carb options to keep energy levels steady:

  1. Sports drinks or electrolyte beverages
  2. Energy gels or chews
  3. Small pieces of banana or orange slices
  4. Honey stinger waffles or similar carb-based snacks
  5. Bite-sized pretzels for quick sodium replenishment

After Training or Competition

Refuel within one hour after exercise to replenish glycogen and support muscle recovery:

  1. Chocolate milk (ideal 4:1 carb-to-protein ratio)
  2. Greek yogurt with granola and fruit
  3. Protein smoothie with banana, berries, and protein powder
  4. Cottage cheese with pineapple or berries
  5. Peanut butter or almond butter sandwich
  6. Hard-boiled eggs with crackers
  7. Trail mix with nuts, seeds, and dried fruit
  8. Turkey sandwich on bread or bagel

General Healthy Snacks

Perfect to help maintain energy levels and build muscle throughout the day:

  1. Oatmeal with fruit and nuts
  2. Rice cakes with nut butter and banana slices
  3. String cheese with fruit or whole-grain crackers
  4. Hummus with carrots, celery, or whole-grain pita
  5. Nut butter packets with an apple or pear
  6. Avocado toast on whole-grain bread
  7. Homemade granola bars
  8. Cottage cheese and fruit

optimize health and performance

Amy Stephens, MS, RDn, CDces, CSSD

Licensed dietiTian

specializing in sports nutrition and eating disorders

[email protected] | Book your Session

Instagram Facebook-f

© Amy Stephens Nutrition
SITE BY 744 CREATIVE

Let’s Get Started!

Tell us what you’re interested in so we can book your first session today.

Book Your Session