Amy Stephens
MS, RDN, CSSD, CEDS
Licensed dietitian
specializing in sports nutrition
and eating disorders
top fueling options for endurance atheltes
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By Amy Stephens RDN CSSD
Here’s a list of the best fueling options for endurance athletes—designed to support energy, facilitate recovery, and keep performance strong. These snacks are easy to digest and perfect for on-the-go fueling. Keep them handy to stay energized throughout your day and training.
Before Training or Competition
These snacks are high in carbs and low in fiber/fat for quick energy:
Best consumed 1-2 hours before
- Banana with a smear of honey or peanut butter
- Applesauce pouch and handful of nuts
- Rice cakes with jam or honey
- Pretzels or plain crackers with a little peanut butter
- A small handful of dried fruit (e.g., raisins, apricots, or dates) and nut butters
- A slice of toast with jam
- Nutrition bar such as Clif, Rx or Kind bar
Best consumed within 30 minutes before
- Energy chews, gels, or blocks
- Sports drink
- Fruit leathers
- Gummy bears
During Activity (for sessions over 90 minutes)
Easily digestible, high-carb options to keep energy levels steady:
- Sports drinks or electrolyte beverages
- Energy gels or chews
- Small pieces of banana or orange slices
- Honey stinger waffles or similar carb-based snacks
- Bite-sized pretzels for quick sodium replenishment
After Training or Competition
Refuel within one hour after exercise to replenish glycogen and support muscle recovery:
- Chocolate milk (ideal 4:1 carb-to-protein ratio)
- Greek yogurt with granola and fruit
- Protein smoothie with banana, berries, and protein powder
- Cottage cheese with pineapple or berries
- Peanut butter or almond butter sandwich
- Hard-boiled eggs with crackers
- Trail mix with nuts, seeds, and dried fruit
- Turkey sandwich on bread or bagel
General Healthy Snacks
Perfect to help maintain energy levels and build muscle throughout the day:
- Oatmeal with fruit and nuts
- Rice cakes with nut butter and banana slices
- String cheese with fruit or whole-grain crackers
- Hummus with carrots, celery, or whole-grain pita
- Nut butter packets with an apple or pear
- Avocado toast on whole-grain bread
- Homemade granola bars
- Cottage cheese and fruit