If you’re looking for a snack to give you an energy boost during a mid-run, it can be challenging to find something that’s easy to digest and provides enough energy, especially if you’re running a marathon. To help, we’ve compiled a list of 17 unexpected mid-run snacks that can help you perform better.

During, a long run, it’s essential to consume fast-absorbing carbohydrates that fuel the muscles that need them. Experts recommend avoiding fibrous foods like sweet potatoes that can worsen stomach cramps.

Here are some suggestions for mid-run snacks:


  • Coconut water: It contains all four electrolytes your body requires, as well as phosphorus and around 10 grams of carbs per cup.
  • Saltwater: Add 1/8 to 1/4 teaspoon of salt to your water bottle to replenish liquids and salts your body sweats out during exercise.
  • Flavored water: Add fruit slices, berries, and herbs to your water bottle for extra nutrients and carbs.
  • Sports drinks: Gatorade and Powerade have high carbohydrate content and may help you stay hydrated and delay fatigue during exercise.
  • Iced green tea with honey: Honey has more antioxidants than regular sugar and is a source of potassium, which can improve muscle function and reduce soreness.


  • Sports gels: These supplements are high in carbs and electrolytes, digest quickly, and come in various flavors and functions.
  • Bananas: One medium banana contains 27 grams of fast-digesting carbohydrates, which can be just as effective as a carbohydrate drink in terms of performance, blood sugar, and oxidative stress.
  • Raisins: They provide quick energy and are simple to carry in a small baggie.
  • Applesauce: It’s simple to digest and provides a quick energy source.
  • Pretzels: These provide carbs and salt, which can help replenish electrolytes lost through sweat.
  • Gummi bears: They contain simple sugars that can provide a quick energy boost.
  • Fig Newtons: They’re easy to digest and provide a good source of carbs.
  • Rice cakes: They’re a good source of carbs and are simple to carry in a small baggie.
  • Baby food: Some brands offer pouches of pureed fruits and vegetables that are simple to digest and provide a quick energy source.
  • Peanut butter and jelly: This classic combo provides carbs, protein, and fat, which can help sustain energy levels.
  • Chocolate milk: It’s a good source of carbs and protein and can help replenish fluids lost during exercise.
  • Energy bars: They come in various flavors and are a good source of carbs, protein, and other nutrients.

It’s important to note that mid-run snacking may not always be necessary unless you’re exercising for more than an hour. However, if you are, it’s best to start eating between 30 and 60 minutes in, at a rate of up to 60 grams of carbohydrates per hour. So, the next time you’re running a marathon, try one of these surprising mid-run snacks to help improve your performance.


Purchase a running classic now at the Runner’s Tribe Shop