Protein & Nutrition Blog – Marmels

Bar chart of protein per recovery snack: whey shake 25 g, Greek yogurt with berries 17 g, Marmels Protein Chocolate 12 g and trail mix 6 g, with a 10 g line

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 how well your legs bounce back. The best recovery snacks for runners pair carbohydrate with protein, roughly 15 to 30 grams of carbohydrate and 10 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 snacks that cover both jobs.
Bar chart of protein plus fiber per snack: Greek yogurt with berries 20 g, Marmels Protein Chocolate 16 g, apple with nut butter 14 g, fruit gummies 0 g

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 you hungrier than before. The reason isn't sugar alone. It's what the snack is missing. Pairing carbohydrate with protein, fat, or fiber can soften the blood sugar rise by 20 to 40 percent, turning a spike into a gentle curve. Here are the snacks that do it well, ranked by buffer.
Chart comparing protein content of common afternoon snacks, showing why an afternoon snack to avoid an energy crash needs at least 8 grams of protein

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.