Fourth Meal: 3 Great Snack Ideas

The aroma of freshly brewed coffee on any morning is enough to pull you from your bed to the kitchen. After your senses have been shaken awake and your bed-head has started to lay flat, however, you might not crave a hot cup of Joe. In order to get a midday fill of energy, open your cabinets to one of the following snacks.

1. Hummus on wheat crackers: A mini meal, hummus with your preferred wheat cracker, like Wheat Thins or Triscuits, will give you an appropriate dosage of protein and fiber. This is a heavier snack that can help you re-energize if you have a more intensive workout on a particular day. (280 calories for 3 oz. hummus and 8 crackers)
2. Popcorn (Unbuttered or lightly buttered): For the salty snack-lovers in need of something filling and low in calories. (80-100 calories for 2 cups, popped)
3. Fruit Popsicles: If salty is your second choice, and you’ve got a sweet tooth to satisfy, reach for a store bought or homemade fruit popsicle. For a homemade recipe, use your favorite low-sugar lemonade or juice and mix in sliced fruit for a more filling snack. (75 calories for every 3 oz.)

For a complete list of 25 snacks for a runner's appetite, check out this article from Runner's World. 

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Energy Gels versus 5 Hour Energy

After weeks of training and getting your fill of carbohydrates, you’ve found yourself at the starting line of a race. You’ve gone about your pre-race routine as according to plan, but what about a pre-race energy boost?

A shared concern amongst runners is concerned with the best way to get some energy for the beginning of a race, after the adrenaline wears and before you’ve gained a natural running rhythm. Two of the most common energy boosts for runners have been energy gels or goos, or quick doses of liquid energy shots such as 5 Hour Energy. While both are very common, there are many running experts and dieticians that are discouraging liquid supplements and pushing runners towards gels. Take a look at the quick facts below, and remember to consume your preferred boost about an hour before the start.

1. 5 Hour Energy Critique
• With high levels of caffeine, this supplement is best for people who regularly consume caffeine (Run Smart Project)
• Because it’s intended for regular day use, the kick start only lasts about 5 minutes during race time (Endurance and Sustainability)
• Too few calories (4 calories) for a runner to burn into energy
• Serves as a good motivator to go for a run, but not for enhanced performance
2. Energy Gels Critique
•  With high caloric intake, gels help you avoid the lethargic and tired feeling during a long run
• Replenish glycogen and calories burned during a run
• Won’t make your muscles feel less fatigued or sore
• Take long to digest and get into the bloodstream, where they replenish calories and glycogen, so always take with water. (Running Competitor)

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