Why they’re good: Bananas are chock full of good carbohydrates. They are a good source of vitamin B6 and are vital for managing protein metabolism. (Runners need more protein during and after workouts.) When they’re good: Before, during, or after exercise. They’re great blended into a fruit smoothie. Or simply whip frozen banana chunks with milk in a blender for an awesome recovery shake.

Calories: 105 per medium-sized banana.

Why it’s good: Most cereals are vitamin- and mineral-fortified, and they’re great with fresh fruit sliced on top. Cereal is a quick-to-prepare, easily digestible, and healthful way to satisfy your sweet tooth. (Even some sweetened cereals are a good low-fat alternative to cookies). Choose cereals that have 5 grams of fiber or more per serving. When it’s good: Fine as a pre-run snack, a post-run pick-me-up, or even as a trail mix during a long, easy run.

Calories: Between 200 and 500 (per 11⁄2 ounces of cereal plus 8 ounces of skim milk). Nutrition Tip: A good goal is to eat six meals spread over 16 waking hours—about one every 3 hours.

Why it’s good: Chocolate milk is cold and helps keep you hydrated. It also provides plenty of protein, carbohydrates, and B vitamins. The calcium in milk will help keep your bones strong. When it’s good: An ice-cold shot of chocolate milk is the perfect reward after a hot summer run.

Calories: 160 calories per 8 ounces of 1 percent milk. When it’s good: Any time except just before running. Great with fruit after an intense workout or race. Calories: 165 per 1 cup of 1 percent cottage cheese.

Why they’re good: These little morsels are low-fat and high-carbohydrate, and provide a good amount of vitamin A, fiber, and potassium. When they’re good: Any time. Toss chopped apricots over your granola at breakfast, or eat whole ones plain before your afternoon workout or as a sweet treat after dinner.

Calories: 80 per 10 apricot halves.

Why they’re good: This refreshing low-calorie treat is loaded with vitamin C, which fortifies your immune system and helps boost iron absorption. When they’re good: They’re great any time, but they’re best immediately after a tough, hot run.

Calories: 75 per 3-ounce frozen fruit/juice bar.

Why they’re good: Soybeans in any form are a high-quality source of protein, iron, B vitamins, and heart-healthy isoflavones (which boost bone health). Soy protein has been shown to lower the risk of heart disease and cancer. When they’re good: Eat them after your workout, or as a low-calorie but filling afternoon snack.

Calories: 125 per 1⁄2 cup raw or boiled.

Why it’s good: Studies show oatmeal helps lower cholesterol. Oatmeal will also fill you with plenty of carbohydrates to boost energy and alertness. When it’s good: An excellent prerace food, or any time you wake up feeling hungry and ready for a hearty breakfast.

Calories: 150 per 1⁄2 cup.

Why they’re good: Rice cakes are low in calories, most of which come from energizing carbohydrates. Peanut butter is an excellent source of protein and heart-healthy polyunsaturated and monounsaturated fat. It also contains vitamin E, which helps with muscle recovery. When they’re good: A perfect stick-to-your-ribs snack for mid-morning or mid-afternoon.

Calories: 225 per one rice cake with 2 tablespoons of peanut butter.

Why they’re good: If you use fruit and soy milk, smoothies are an easy way to consume a healthful dose of fiber and soy. Smoothies also furnish plenty of vitamins C and A, plus potassium, fiber, and calcium. When they’re good: A cooling summer treat, a smoothie works well for breakfast, before a run, or as a refreshing, reenergizing, post-run treat.

Calories: Approximately 200 per 12 ounces.

Why it’s good: Many runners fail to meet their calcium requirement, especially those who don’t eat many dairy products. String cheese is a tasty, convenient way to take in calcium and protein as well as some fat. When it’s good: Have a stick or two with some high-carbohydrate foods after a long run or race. Research shows that eating a little protein along with carbohydrates can speed your recovery.

Calories: 80 per 1-ounce stick.

Why it’s good: Tuna comes with protein and heart-healthy omega-3 fats. Research shows that men who eat at least 3 to 4 ounces of fish per week are less likely to die of a heart attack, and that women who eat at least 2 servings of fish per week reduce their risk of rheumatoid arthritis. When it’s good: Perfect for lunch or an afternoon snack. Consider a tuna salad with low-fat mayo and sliced tomatoes.

Calories: 110 per 3 ounces, canned in water.