Fuel Your Day: Yogurt Parfait for Runners

Fueling before, during, and after your runs is key to being a healthy runner, but if meals and snacks throughout the day are neglected, there can be negative outcomes to an individual's performance, recovery, and health. Eating enough throughout the day will help give your body both the macronutrients and micronutrients it needs to stay healthy and improve as a runner.

Snacks to fuel your day

While how much an individual needs will vary on a number of factors, focusing on eating regular meals and snacks is an easy place to start to be well-fueled. A simple way to make sure you’re staying fueled is adding in snacks. Eating three meals a day is an important practice but oftentimes it is not enough. Snacks can help runners and other athletes meet their higher macro and micronutrient needs.

This yogurt parfait makes an easy make ahead option:

Yogurt parfait for runners

Serving size: 1 parfait

Ingredients:

• 1 cup whole milk greek yogurt

• 1/3-1/2 cup granola

• 1 cup berries

Directions:

• In a glass dish add a base layer of 1/2 cup greek yogurt

• Place a layer of berries on the yogurt

• Add an additional layer of greek yogurt

• Place another layer of berries on the top layer of yogurt

• If saving for later, cover with an air tight lid

• Add granola on top when you’re ready to eat so it does not get soggy

If you’re struggling to get enough snacks in, start simple. Pick a few snacks that feel easy to put together and that are satisfying.