Thru-hikers on the Appalachian trail choose trail names - some are intense, some funny. Sometimes they’re assigned to a hiker by others who meet them. While reading the book “Wild” I was discussing this with my husband who assigned me the trail name “Snacks”. I’m not a thru-hiker but I’m an endurance runner and a pretty hungry one - so if you’re an active, snack loving person, stick with me. We’ll get along great.

Here are 5 simple but filling snacks to eat while in the car, at work, or while recovering from a workout.


  1. Apple and tuna - seriously, this sounds odd but it’s super satisfying with a good dose of vitamin D and omega-3s from the tuna. I make my tuna mixed with plain greek yogurt and whatever spices sound good (Italian blend? Sriracha? Garlic and pepper?) and it makes a great dip to spoon on my apple.
  2. Kefir - Buy plain (unsweetened) kefir and top with frozen berries for a refreshing post-run recovery drink. Carbs plus protein for muscle recovery and bonus points for probiotics that make the gut bacteria smile.
  3. Carrots and peanut butter - don’t knock it til you try it. If you ask me, carrots alone aren’t super appealing but pack a mini container of peanut butter to dip them in and you have redeemed my faith in this raw veggie. We’re all familiar with celery and PB (maybe with raisins for an ants-on-a-log childhood favorite) but in my house, I’m way more likely to have carrots available for dipping.
  4. Whole grain crackers with cheese slices - credit to my husband who taught me to take this up a notch by putting the cheese slices on the crackers and microwaving for a few seconds on a plate. Pair this with a glass of wine because how could you go wrong with that?
  5. Refried bean burrito - Call it a snack or a mini meal, when the mileage goes up, you’ve got to get the nutrition in somehow. Top with salsa, avocado, and sweet pepper for a well rounded second lunch (Second dinner? Second breakfast?)


What are your favorite snacks to prevent high mileage hangry or the between meal slump?

One You Nutrition dietitian Courtney Hager believes all of us should be fueled for whatever adventure awaits us.

About the Author

I’m Courtney Hager, one of the registered dietitians from One You Nutrition LLC. I am an endurance sports addict and love to learn about how the body and mind use nutrition to help us perform. I’d love to hear from you so leave a comment, subscribe to our newsletters, or better yet, set up a call with me to chat about your nutrition goals!

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