It’s 3:00 p.m. and the healthy lunch you had three hours ago is long gone. Your stomach is starting to churn in hopes that you’ll provide some love in the form of food, A.S.A.P.

Knowing that you have a run planned after work, you need to make a smart choice to satisfy your hunger. Which of the following are you most likely to grab?

A. Soda and a candy bar- Who’s counting calories anyway? You run to eat!

B. Anything your coworker hasn’t nailed down or hidden in her cubicle- She said you could help yourself to those gummy bears, right?

C. A healthy snack like veggies and hummus or a handful of nuts.

If you answered anything other than C, drop the chocolate immediately and read on! For those who answered C, nice work – you’re off to a good start!

With all the talk about the benefits of eating nuts out there, it can be hard to determine which nuts pack the best nutrition for runners. Look no further- Women’s Running has the answer! Almonds have tons of benefits runners because they are loaded with vitamin E, magnesium, iron, calcium, and potassium. One serving can help reduce muscle damage, strengthen your bones, and boost energy to power through a run.

Since almonds are small and easy to pack, they make a great go-to snack to have handy anytime (we like counting out servings into individual baggies and stashing them in our purses!). A serving equals one ounce or approximately 24 almonds. With less than 200 calories per serving and a dose of heart healthy monounsaturated fat, almonds truly make a great snack choice for runners.

Eating a serving of almonds isn’t the only way to indulge in this nutritious nut, you can also add them to salads, cereal, and more! We want to know, what foods do you add almonds to?