Protein & Nutrition Blog – Marmels
Protein & Nutrition Blog – Marmels
Recovery Snacks for Runners: What to Eat After a Run
by Mo Mandegar, PhD
on Jun 06 2026
The run is only half the work — what you eat afterward decides howwell your legs bounce back. The best recovery snacks for runners paircarbohydrate with protein, roughly 15 to 30 grams of carbohydrate and10 to 20 grams of protein, in the window when glycogen rebuilds fastest.Here is what your body is doing after a run, and the grab-and-go snacksthat cover both jobs.
Protein & Nutrition Blog – Marmels
Snacks That Won't Spike Your Blood Sugar: What Works
by Mo Mandegar, PhD
on Jun 02 2026
That mid-afternoon cookie hits fast and fades faster, leaving youhungrier than before. The reason isn't sugar alone — it's what thesnack is missing. Pairing carbohydrate with protein, fat, or fiber cansoften the blood sugar rise by 20 to 40 percent, turning a spike into agentle curve. Here are the snacks that do it well, ranked by buffer.
Protein & Nutrition Blog – Marmels
The Smartest Afternoon Snack to Avoid an Energy Crash
by Mo Mandegar, PhD
on May 01 2026
The 2 PM slump is usually the lunch from before showing up — refined carbs raise blood sugar, insulin pulls it back down, and energy follows. The right afternoon snack flattens the curve with 8–12g of protein, a few grams of fiber, and minimal refined sugar. Here's what current research recommends.
