Runners that I coach often ask me, “What’s the best breakfast to eat before a long run?” Your pre-run breakfast can really make or break your run, so it’s important that you fuel yourself with a well-balanced, nutritious meal.
Additionally, research has shown that a healthy breakfast not only provides essential nutrients to fuel your brain and body, but it also improves concentration, memory, and overall cognitive function. So starting your day with a nutritious meal makes you better equipped to tackle your day, whether or not a run is on the schedule.
You should aim to finish breakfast at least 60 minutes before you start running, so you have enough time to digest. In addition, plan to eat foods that are easy to digest and avoid ones that are fatty or greasy, as they may lead to gastrointestinal distress.
Try to incorporate at least three different food groups into your pre-run breakfast. Make sure to include some protein, complex carbohydrates, and fiber to provide energy and help you stave off hunger.
Stumped for breakfast ideas? Here are some ideas for quick, healthy breakfasts for runners to help fuel your runs. Most of them require only a couple of ingredients and very little prep time. If you have kids, they also make excellent, healthy and quick breakfasts on school mornings.
1. Smoothie: With just a couple of ingredients such as frozen berries, yogurt or almond milk, and juice, you can quickly whip up a nutritious and delicious smoothie in a blender. Get recipes for 10 smoothies that are perfect for runners.
2. Peanut Butter on Bread: Top two slices hearty grain bread with 1 tablespoon peanut butter. Have a cup of fat-free yogurt and 8 ounces of orange juice to balance it out.
3. Apple and Cheese: Pair a medium-sized apple and 1 to 2 ounces of cheddar cheese cubes. You can also add 1/4 cup walnuts or almonds for some extra protein.
4. Energy Bar and Banana: Look for cereal/energy bar that have at least 3 to 5 grams of fiber and 10 grams of protein. KIND, Clif, Kashi, and TruSoy are all good options. Pair it with a banana for a quick but healthy on-the-go breakfast.
5. Quick Breakfast Burrito: Whip up a breakfast burrito by stuffing a whole-wheat tortilla with scrambled eggs (one whole egg or two egg whites), a handful of chopped red pepper, and one tablespoons shredded cheddar cheese
6. Fruit Salad With Quinoa: Toss a scoop of cooked quinoa into fruit salad for a little change of pace. Stir it around until the quinoa is mixed in. You can drizzle some honey and lime juice on top for some added flavor.
7. Peanut butter/Banana Sandwich: Spread peanut butter on a piece whole-wheat bread and place sliced bananas on top. Put another piece of whole-wheat bread on top and enjoy.
8. Whole Grain Toast with Avocado: This popular breakfast is super easy to make. Smash a few slices of avocado and spread on top of two slices of toasted whole-grain bread. Avocados are a great source of healthy fats, fiber, and vitamins. They can help keep you feeling full and satisfied throughout the morning. If you like eggs, top it with a sunny-side up egg and add some salt and pepper to taste.
9. Greek Yogurt Parfait: If you need a faster alternative to a smoothie, skip the blender and just mix fruit and Greek yogurt. Put 3/4 cup of low-fat Greek yogurt or cottage cheese in a bowl or cup. Top with 1 cup of pineapple chunks, blueberries, or papaya and sprinkle with 1 tablespoon toasted wheat germ. Stick to plain yogurt because sweetened options can contain a lot of added sugar.
10. Cereal with Milk: For a quick breakfast, have 2 cups fortified cereal with 1 cup 1-percent milk or fortified soy milk. Balance it out with 1/2 whole-grain bagel spread with 1 tablespoon peanut butter and a glass of 8 ounces of orange juice.
11. Breakfast Crostini: Mix a quarter-cup of ricotta cheese with a teaspoon of honey and spread on a few baguette slices. Top with sliced strawberries. If you don’t like ricotta cheese, you could also use cream cheese.
12. Waffle Topped with Fruit and Yogurt: Top a whole-grain waffle (frozen toasters waffles are fine) topped with ½ cup low-fat yogurt and 1 cup strawberries, raspberries, or blackberries.
13. Peanut Butter & Jelly Waffle Sandwich: If you don’t like fruit on your waffles, how about some PB&J? Toast two frozen waffles and spread with 2 tablespoons peanut butter (or other nut butter) and your favorite jelly. Put the two waffles together and cut in half for an easy, on-the-go breakfast.
14. Oatmeal with Yogurt: Prepare one packet instant oatmeal and top with 1 cup fat-free vanilla yogurt and 2 tablespoon raisins. Pair with 8 ounces calcium-fortified, extra-pulp orange juice.
15. Cottage Cheese in Fruit Bowl: Scoop 1/2 cup low-fat cottage cheese into a cantaloupe or honeydew half.
16. Mini Egg Muffins: Cook up a batch of mini egg muffins on Sunday, then freeze them so you can heat them up quickly in the microwave and eat them for breakfast during the week. I like this easy recipe for Spinach and Prosciutto Frittata Muffins and this one for Scrambled Egg Muffins.
17. English Muffin with Fruit: Top a whole-wheat English muffin or toast with 1 tablespoon fat-free cream cheese and strawberry slices.
Don’t skip breakfast
The most important rule is to make sure you don’t skip breakfast. Not only will a healthy breakfast fuel your runs and prevent you from feeling light-headed or lethargic during your run, but it can actually help you lose weight. Research have shown that people who regularly eat breakfast are more successful at losing weight and keeping it off than those who skip breakfast.
What are some healthy breakfast foods?
If you want to keep your fridge and pantry stocked with healthy breakfast foods, some great options include: eggs, Green yogurt, bananas, oatmeal, whole wheat toast, berries, chia seeds (which are easy to add to a smoothie), and low-fat cottage cheese.
