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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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Best Foods to Eat While Working Out

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Global Running Day is next week (June 7th!) and I couldn’t be more excited! I am already thinking about going for a trail run… or maybe I’ll head into town and do some love-hate hill repeats. No matter what run I choose to do that day, I know it’s going to make a happier and healthier Jen… and that’s a win in my book (and I know my husband and kids would agree!).

I get asked all of the time, what do you eat to help you while running?

It’s so important for me to load up on hydrating, carb-rich fruits and veggies so that I know I am giving my body the fuel it needs to get me through my workout. So let me break it down for you:


If my workout is 60 min or less, I may run with nothing or just bring water with me. Yet if I’m “going the distance”, I like to bring dried fruits and nuts in case I need extra fuel during the workout. I never want to “bonk” and ruin a workout.  Lately, I’ve become obsessed with Made in Nature Snacks because they are organic nature warriors… and everything they make tastes amazing. They were even excited to sponsor this post, which includes hooking me up with some extra Made in Nature goodies for my next long run. Woohoo!

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The key to fueling your body doing endurance workouts is to eat clean, nutrient packed foods that will work with your body. These are my top 3 on-the-run snacks: 

Deglet Noor Dates- Dates are an excellent source of simple sugar and potassium, making them the perfect quick boost of energy when I need it most.

Tart Cherry Fig Figgy Pops- This fruit-nut combo are the best snack on a long run! They contain figs, dates, cherries, cashews, coconut and more!  They are like an all-in-one powerhouse. Cashews are a great source of protein (which helps with muscle development) and magnesium (which protects our bodies from muscle spasms and fatigue.)

Goldenberries – Never heard of them, huh? Me either … until last year when I bought a package and was hooked! Sometimes you just need a little something in your mouth to get you through those long miles. I often enjoy my runs best when I eat my way through it! 😉 I don’t feel guilty about it when I am snacking on goldenberries, which help with inflammation which can happen when your body is performing at a higher intensity than normal. These small dried berries have a refreshing tartness and give me something to chew on when I need it most. As soon as my mouth starts to dry out, I chew on one of these and my mouth begins to salivate.

If you’ve never heard of Made in Nature or aren’t sure where you can get some of this goodness, check out their store locator. I know I can grab a lot of their products at Target and Costco down here in Florida.


Hydration is also super important on a long run. Especially for me because I sweat a lot— it just drips off me when I step outside in Florida. The humidity is unreal. I like to start hydrated with water and also a homemade lime chia fresca that has chia seeds, lime juice, maple syrup, sea salt and coconut water. I first learned about this from Born to Run and adjusted it to fuel me during a long, hot run. When I did my 50k trail run, I did have an antioxidant rich green smoothie mid-way through to pack in some restorative nutrients and hydration in just a few quick chugs.

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Now it’s your turn!

Since I have been running longer distances, I have learned so much about fueling my body to get the best results. I am so excited to share these foods with you, so that together we can fuel our passions. Let me know where you plan to run this weekend (or on Global Running Day)— I’d love to hear your plans!

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  1. Greg

    June 2nd, 2017 at 9:55 am

    Hi Jen,

    Great info in this one…! Thank you.

    During the run, how do you handle transporting these particular drinks? I either carry whatever I’m drinking or have pre-selected places where there are water fountains.

    But for things like your Fresca, or even that smoothie you mentioned…that’s not something that you carry, right? Maybe you loop back toward your car where its in a cooler or something??

    Thanks again for the good info.


  2. Jen Hansard

    June 2nd, 2017 at 11:47 am

    Hey Greg. I wear a Nathan hydration belt (which you can sorta see in the top pic). It has a snack pouch and 2 water bottles‚ it’s amazing! I will fill one bottle with water and the other with Chia Fresca. It def takes some getting used to when wearing a water belt, but it’s worth it if you want to hit a long trail where you won’t have any supplies available. What are some of your fav running snacks? I’d love to hear more about how you do that piece of it.

  3. Rachel

    June 2nd, 2017 at 10:09 am

    Hey Jen. I’m not a runner but I am a long-distance walker. In fact this weekend I have a 14-mile route mapped out followed by a 10-mile on Sunday. I also wear a hydration belt but my is slightly larger. I’m always looking for healthy snack options and I’m excited to try the ones you have mentioned.

  4. Jen Hansard

    June 2nd, 2017 at 11:46 am

    Hi Rachel. Way to go with the distance this weekend! Do you walk on a trail or the road? I’d love to learn more. When I was pregnant with my son, I was a HUGE walker and loved it. Hope you enjoy the snacks ideas— they are really great. I’d also love to know what you bring with you when you do your long walks. What do you fit in your hydration belt?

  5. Crystal Grobb

    June 2nd, 2017 at 12:53 pm

    Love it! Thank you. I am a runner as well and always looking for running people who eat healthy. Perhaps you can blog more about running and nutrition.

  6. Jen Hansard

    June 6th, 2017 at 10:22 am

    I would LOVE to Crystal!!! I feel like after years of blogging and blending, I’m really starting to define who I am and excited to share that with others. Running and blending are def big parts of my life. Thanks for the encouragement! xoxoxo

  7. Leo Masley

    November 1st, 2018 at 3:50 am

    Hello Jen,
    I’m a person who enjoy sport, and i take caring for my health by way walking 10km every day, it makes me stronger.
    After reading what you share, I will learn your way.
    Thank you again and i hope you will share more useful things.

  8. SGS Rawkstar Carissa

    November 1st, 2018 at 2:51 pm

    Hey Leo Masley,

    Wow, that is so awesome you walk that much every day! I bet you feel so accomplished after that.

    Glad you enjoyed our article and we will definitely be posting more helpful tips 🙂

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