Pantry Staples for Runners

grocery shopping

Heading to the grocery store? Be sure to stock up on these items to help you fuel for your next run.

Starting off with dry goods...


A tasty way to upgrade traditional overnight oats. Muesli is a flavorful combination of oats, dried fruit, nuts, and seeds. It's an easy way to help runners enjoy fiber-rich carbohydrates in the morning. 

I recommend combining 1 part muesli with 1 part yogurt, 1 part milk, and 1 Tbsp of chia or flax seeds (optional). Refrigerate overnight in the fridge, then enjoy the next morning for a quick and nutritious breakfast.

Nut Butter

Who doesn't love a warm piece of toast slathered in nut butter? We have lots of options when it comes to choosing a nutty spread: peanut, almond, cashew...

No matter what delicious spread you choose, these delicious spreads are an easy way to get in some healthy fats, a little bit of protein, and lots of great flavor. Enjoy with apples as a tasty snack, mix it into oats, or add to smoothies for extra creaminess. 

Pumpkin Seeds

Pumpkin seeds are rich in many nutrients, including magnesium, which is of particular importance to runners. This mineral helps with many functions in the body including energy production, protein synthesis, muscle and nerve function, and more. Magnesium deficiency is common among athletes, especially young females. Runners may need more magnesium because it can be lost via sweat during exercise. ¼ cup of pumpkin seeds provides 190 mg of magnesium, which is over half the daily recommended amount for women (310-320 mg). Mix them into salads, sprinkle them on top of oatmeal, or enjoy in a homemade trail mix.

Canned Salmon

Canned salmon is a convenient, shelf-stable, and affordable way to help meet your omega-3 needs. Salmon is rich in EPA and DHA, two omega-3 fatty acids that help reduce inflammation, support a healthy brain, heart, and immune system, among other benefits. The American Heart Association recommends that adults aim for at least 2 servings of fatty fish per week to help meet their needs. Runners who meet their omega-3 needs can help reduce inflammation caused by exercise and reduce delayed onset muscle soreness. recommend combining canned salmon with mashed avocado and everything but the bagel seasoning.  


Potatoes are an excellent carbohydrate source for athletes. When enjoyed with the skin on, they are a nutrient-dense starch rich in vitamins and minerals like potassium and vitamin C. Some runners even enjoy salted potatoes on the run for easily digestible carbs and electrolytes. Try your favorite kind roasted with a little bit of olive oil and seasonings (they're also delicious when cooked in an air fryer!).

Moving onto the refrigerator/freezer...

Chocolate Milk

One of the easiest and tastiest post-workout beverages to enjoy, chocolate milk provides carbohydrates, protein, and electrolytes to help your body replenish its energy stores and recover.


If you haven’t tried this extra creamy Icelandic cultured dairy product, you’re truly missing out. Similar to yogurt, it can be enjoyed by the spoonful or mixed into smoothies and baked goods. The best part is that it is an amazing source of many nutrients, including protein. Traditional yogurt has about 6 grams of protein per serving, while Skyr can have a whopping 15-16 grams! 

Frozen Fruit

Frozen fruit is just as nutritious as fresh fruit, and it can last in your freezer for months. Rich in carbohydrates, antioxidants, and fiber, it’s the perfect addition to smoothies, pancakes, and oatmeal. 

Looking for more ways to upgrade your nutrition? Check out my 1:1 nutrition coaching services where we can create a fueling plan to help you succeed on the run.



1. Volpe, Stella Lucia PhD, RD, LDN, FACSM Magnesium and the Athlete, Current Sports Medicine Reports: July/August 2015 - Volume 14 - Issue 4 - p 279-283 doi: 10.1249/JSR.0000000000000178

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