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Noshing on snacks in between meals is a great way to satisfy your hunger, as well as fuel and recover from workouts. But the snack aisle can feel like a black hole of unhealthy options—and a full display of confusing labels.
Luckily, big-box stores like Walmart have plenty of healthy snacks that fit right into your fueling routine. We tapped two registered dietitians to break down what to look for in a healthy snack and share the best Walmart snacks for runners.
What to Look for in Pre- and Postrun Snacks
When choosing a running snack, it’s important to think about when you’ll eat that food in relation to your run. Sarah Schlichter, M.P.H., R.D.N., owner of Nutrition for Running, says the first thing a runner should look for in a prerun snack is carbohydrates. “A good amount of carbohydrates to aim for before running is 20 to 40 grams, depending on how long before the run you’re eating and how long your run will be,” says Schlichter.
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“While general consumers tend to freak out over sugars, having some sugar (whether natural and/or added) can be beneficial for generating quick energy for running,” she adds. As a matter of fact, all carbohydrates (whether sugar or whole grains) are converted to glucose in the body to be utilized as fuel for a run.
Schlichter notes that runners should avoid large amounts of protein, fat, and fiber in a prerun snack, because those take longer to digest and can upset the stomach.
After a run, both protein and carbohydrates help repair tired muscles and restore glycogen. Ideally, a 3:1 carb-to-protein ratio has been shown to be most beneficial in recovery.
Lastly, Jenna Braddock, R.D., C.S.S.D., C.P.T., sports dietitian and certified trainer says she looks for snacks with wholesome ingredients. Snacks with additional micronutrients, like vitamins, minerals, and antioxidants, are an added bonus.
The 10 Best Walmart Snacks for Runners
Here, the foods you’ll find on shelves that fit the dietitian-approved criteria.
1. Raisins
Raisins aren’t just for kids. Each box has about 20 grams of carbs, which is perfect for prerun snacking. They also have iron and potassium, two minerals that contribute to energy and blood flow. In addition, one study found that fueling with raisins can elevate running performance similar to sports nutrition chews.
“[Raisins] are good source of carbs in a small package, which is nice for runners who don’t like a feeling of fullness when they set out on a run,” says Braddock.
2. Pretzels
For runners who are bored with sweet fueling options, pretzels offer a salty alternative. “They are high in easy-to-digest carbohydrates, and also provide a necessary electrolyte, sodium, which can help with hydration and performance,” says Schlichter. She recommends snacking on pretzels 30 to 60 minutes before a run, or even using them as fuel during a long run.
3. Nature’s Bakery Oatmeal Crumble Breakfast Snack Bars
These Nature’s Bakery Oatmeal Crumble Bars serve a dual purpose–satisfying your tastebuds and fueling your run. “With 27 grams of carbs and minimal fat and protein, they can provide quick energy before a run,” says Schlichter. “They do have 3 grams of fiber, which may not be an issue for all runners, but if you’re sensitive, maybe start with half of a serving,” she adds.
4. Off the Eaten Path Veggie Crisps
These chips are made with ingredients like rice flour, dried peas, and dried black beans, so they are crunchy, starchy, and nutritious. Each serving (23 chips) has about 20 grams of carbohydrates and 3 grams of protein. They do have some fiber, which can help keep you full in between meals, but not enough that’s likely to bother your stomach during a run.
5. CLIF Bar Minis
While there’s absolutely nothing wrong with eating a full-size bar, this mini option is great for a quick nosh as you’re heading out the door for your run. For the times when you don’t want to put too much in your stomach (hello, sunrise run!), these mini bars have 20 grams of carbs and 100 calories. They also contain both organic sugar and rolled oats to provide sustained energy during activity. Go for the full-size bar if you prefer more fuel.
6. Honey Stinger Waffles
Honey Stinger Waffles were inspired by the breakfast treat sold on street corners in Europe that fuel professional cyclists. With simple ingredients like wheat, brown rice syrup, and honey, they are rich in carbs and easy to digest before a run. Each waffle has 21 grams of carbs, so it’s ideal to eat 30 to 60 minutes before exercise.
7. GoGo Squeeze Apple Sauce Packets
Enjoy some fruit on the go without any chewing. These squeezable apple sauce packets are made with just apples for quick-acting portable fuel. Each packet has 16 grams of carbs and 70 calories, so they are a good option for topping off your fuel reserves 30 minutes before a run. You can also sub them in as natural fuel during a long run, but make sure you add some fluid and electrolytes to pair with it.
8. RX Bar
There are a ton of protein bars on store shelves, but RX Bars work well for runners because they contain both protein and carbs for refueling and recovery. With 12 grams of protein and 24 grams of carbohydrates, these protein bars offer a muscle-building boost on strength training days. They also offer natural ingredients like nuts, egg whites, and dates, so you don’t have to worry about any weird ingredients in your protein-rich snack.
9. Horizon Organic Chocolate Milk
Most runners know that chocolate milk has the ideal 3:1 carb to protein ratio for recovery. This beverage has 8 grams of natural protein from the milk and 23 grams of carbohydrates from the lactose and chocolate. Not to mention that milk contains nine essential vitamins and minerals, like hard-to-come-by vitamin D for bone health. If you’re lactose intolerant or not down with dairy, try a soy chocolate milk for similar nutrition. Both options are fantastic for recovery or when your stomach feels a little too wonky for food.
10. Fage Yogurt
“Fage yogurt with fruit is a portable snack option for postrun, when you need to get in protein and carbohydrates, to help rebuild muscle tissue and restore muscle glycogen,” says Schlichter. This snack has 13 grams of protein and 12 grams of carbs. “Greek yogurt also provides some calcium, a micronutrient that is important for bone health for runners,” she adds.
Schlichter also recommends having more than one or adding some fruit, cereal, or granola to enhance recovery on hard-effort days when you need more carbs.
Natalie Rizzo, MS, RD is a New York City-based dietitian, food and nutrition writer, national speaker and owner of Nutrition a la Natalie, a sports nutrition practice. She developed a love for cooking, nutrition and fitness as an adult, which prompted a career change from advertising to nutrition. She spends most of her spare time running along the NYC waterfront and creating (and photographing) healthy and tasty recipes.
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