THE BEST HEALTHY BREAKFAST GUIDE FOR RUNNERS TO RUN THEIR BEST

Everyone is aware that breakfast is often referred to as the most important meal of the day.

Well, whether we agree with this or not, I think we all see eye to eye that for the long distance runner, having a healthy morning meal definitely plays a crucial role in providing essential nutrients for energy and overall optimal performance.

It doesn’t matter if you’re an elite athlete, a new runner, a veteran runner or even a recreational runner - proper fueling is the best way to make the job a whole lot easier and will aid in overall health - and starting with a healthy meal at breakfast is starting right! 

So to figure out some good breakfast options that will help your energy levels and help with endurance, keep reading!

First though, just what are the integral food elements that a runner's diet should consist of?

Knowing this will help us plan our meals, beginning with breakfast, to ensure we’re getting these essentials for overall maximum performance when running.

Necessary Components of a Healthy Breakfast

Nutrition experts educate that runners do best by focusing on foods that provide mainly complex carbohydrates and are supplemented with some healthy fats and protein.

This combination will provide a steady stream of energy throughout your run all while promoting repair and then recovery.

Complex Carbohydrates

Foods that contain complex carbs are great for sustaining your energy - in fact, not only are they great, they are necessary. They are your main source of fuel. 

Complex carbs are gradually digested while releasing glucose into the bloodstream. This gradual process provides you with lasting energy which is necessary as you run on and on and on.  

So, by consistently consuming complex carbohydrates, your body will have a nice “store” of them to get you through your longer distance runs. No low-carb diet for you! You need those carbs or you will feel sluggish.

Good sources of complex carbs that you can include in your breakfasts are whole grains, nuts, fruits, milk and yogurt. There are plenty of options to keep things interesting.

Overall, on a daily basis, approximately 50% to 70% of your daily consumption should be from carbohydrates. 

Want to know more about complex carbs? My post “Carbohydrates - Why They Are Vital For Runners” will fill you in.

Note, as opposed to complex carbohydrates, simple carbohydrates are those that are digested quickly having an impact on immediate performance. These carbs are used for quick energy bursts and then depleted. They have their place but to get through long distances, complex carbs are necessary.

Healthy Fats

Want to alleviate or perhaps even eliminate muscle soreness and reduce inflammation? Healthy fats will do the job!

First of all, by healthy fats, we are referring to fatty acids - unsaturated (mono and poly unsaturated) fats and not saturated or trans fatty acids.

Healthy fats, when eaten in moderation, definitely have their role in providing runners with proper nutrition to sustain their runs. They:

• keep you better fueled during your long runs. The more you train, the more your body is adept at using this fat for energy. Fatigue is kept at bay. 
• keep injuries in check. The absorption of nutrients which healthy fats promote helps maintain healthy muscles and tissues. 
• make recovery following long runs more efficient by reducing inflammation. 
• support brain function. Kind of important, huh?

Also, did you know consuming healthy fats keeps those sugar cravings under control? Great for those of us who have that temptation!

Experts recommend 20 to 30 percent of your total daily calories come from fat. -Or figure about a half a gram per pound (1 gram per kilogram of weight). 

My post “Fats - Their Importance for Runners” will provide you with more info should you be interested.

Protein

Consuming adequate protein is crucial for runners.

While large amounts of protein shouldn’t be consumed right before a long run, smaller amounts are necessary.

This means you’ll want to plan your intake depending on when you plan your run.

If you are a morning runner and your breakfast follows your run, you’ll want more protein in your meal than if you have your breakfast and run within a couple of hours following this meal. 

This is because a lot of the benefits of protein in your diet come to play after long runs.

Protein helps with the necessary muscle repair and recovery that needs to happen after your run. 

But - with that said, protein is still necessary in moderate amounts even before your run.

During the run, energy levels are maintained with the combination of carbs and some protein. This is because of protein’s ability to stabilize blood sugar and help replenish the glycogen stores.

To meet your daily intake, try to consume about 1/3 of your body’s weight in grams of protein which is roughly 36 grams depending on your body size.

Having the above components always in your system keeps your body prepared for the rigors of running long distances - and breakfast is the time to get started with storing these components.

To help you with some breakfast ideas, the below meals contain the above essential nutrients and are easy to follow and to implement.

Just make sure to be mindful of when your runs are scheduled so you can make necessary adjustments. 

Every Day Healthy Breakfasts 

Quick and Easy Breakfasts When There’s Just Not Enough Time

1. Greek Yogurt Parfait 

Sounds fancy but it’s really quite simple. Greek vanilla yogurt is mixed with your choice of fresh berries, an apple or banana and some nuts. With the yogurt and the fruit, you will have adequate carbs and the appropriate amount of protein and healthy fat.

If this meal follows your run, throw in some chia seeds for extra protein.

2. A whole-grain bagel with peanut butter or almond butter. Pick some sort of berries as a side.

Nothing else needed to get your mix of essentials!

3. Avocado Toast or Peanut Butter Toast

Try a slice of whole grain toast topped with mashed avocado and a sprinkle of salt  -or spread some peanut butter and a sliced banana on your toast.

Supplement either with a glass of orange juice to counter the dryness of the toast and provide additional carbs. 

(Speaking of orange juice, it is in itself a great easy grab to have first thing for those of you who need to avoid running on a totally empty stomach. Not only is it loaded with carbs but the vitamin c will give your immune system a boost.)

4. Whole-wheat English muffin with cream cheese 

For extra “umph” top with banana or strawberry slices.

5. Nuts and a Banana

This is more like a small snack but it can take the place of your breakfast.

It is a great way to get your perfect mix of protein, healthy-fats and carbohydrates to keep you energized.

“When You Have A Little More Time” Breakfasts

6. Smoothie

A cup of regular milk and a cup of Greek yogurt blended with a banana and/or fresh berries and a scoop of protein powder or flax seed is a great refreshing breakfast meal.

Adding in spinach won’t affect the taste but will provide additional health benefits.

7. Whole-grain pancakes or waffles topped with a banana or berries and/or yogurt

This whole grain pancake recipe has great reviews! Just as a heads-up, you’ll want to have whole wheat flour, flaxseed meal and buttermilk on hand. The other ingredients are staples you probably already have. 

-And if you want, drizzling maple syrup over the stack will supply antioxidants and beneficial minerals and nutrients.

8. Sweet Potato 

Who says you can’t have a sweet potato for breakfast?

Sweet potatoes not only have the complex carbohydrates that we’re after but they’re also rich in the antioxidant vitamins A and C.

To get the healthy fat part, drizzle with olive oil.

For a dose of electrolytes, sprinkle with sea salts.

Supplement with your favorite fruit to get a small amount of protein.

9. Yogurt Pancakes topped with Berries

A twist on the “traditional” pancake recipe. This simple recipe along with the moist texture of these pancakes could very well make them your favorite.

Check out the several variations included that are sure to satisfy any palate!

Prep In Advance Breakfast Options

10. Overnight Oats 

Before heading to bed, throw in the crockpot ½ cup rolled oats, 1 cup milk, 1 teaspoon chia seeds and a scoop of protein powder. Adding some fresh fruit (or frozen) will provide a natural sweetness and extra vitamins and a teaspoon of cinnamon and/or vanilla extract completes the tastiness.

Then, to get the protein and healthy fats that we’ve been harping about, add one or more of the following toppings in the morning before serving:

• Peanut butter - protein and healthy fats
• Flaxseed - healthy fats
• Dark chocolate chips - healthy fats
• Slivered almonds - protein and healthy fats

11. Yogurt Fruit Concoction

Make up this yogurt fruit concoction and keep refrigerated until needed:

• One decent glob of vanilla Greek yogurt
• One decent glob of cottage cheese
• 1 T flax seeds
• 1 T pumpkin seeds
• Fruit of your choice - diced, chopped or sliced. (Grapes are my favorite.)

Plus 1 slice of whole wheat toast on the side.

Delicious!

12. Homemade Healthy Granola

This no sugar recipe is easy to prepare and if you store it in an airtight container in the refer, it can last a couple of weeks.

13. Healthy Banana Bars

These bars check all the boxes!

They’re vegan with only four ingredients as well as gluten and sugar free!

Everything packed into one bar!

14. Zucchini Nut Muffins

Healthy zucchini nut muffins don’t get much better than this. Everything needed for that long run is included, making it great for those crazy busy mornings.

Make up a batch to freeze. Pull out the night before or even the morning of.

Great Breakfasts to Have After a Run

15. Cottage cheese with chia seeds and fruit and whole-wheat toast

This is a good post-run breakfast as the protein in both the cottage cheese and chia seeds goes to work on repairing tissues and muscle damage.

The fruit and whole wheat toast will replenish those depleted carb levels keeping you ready for tomorrow’s run.

16. Breakfast Egg Burrito 

Encase a whole wheat tortilla with scrambled eggs and shredded cheddar cheese. Cooking spinach, some chopped bell pepper and/or mushrooms with the eggs adds additional beneficial nutrients. -As do electrolyte olives.

Have all assembled and reheat in the microwave at your convenience.

Or - ditch the tortilla and cook in a muffin pan for mini egg frittatas. These can be frozen and also zapped in the microwave as needed. Serve with a whole wheat English muffin to round out your meal.

17. Hummus Wrap

Grab a whole-grain tortilla and lather with hummus. Add some cheese and avocado and spinach and fold into a wrap. Top with salsa.

So healthy!

18. Frozen Protein Waffles with Toppings

For a quick and easy option, try these Kodiak Power Cakes to get your protein and replenish those carbs.

Spread on some peanut butter for that healthy fat part or bananas to balance out the meal.

19. Good ‘ole fashioned eggs with spinach, mushrooms, peppers, onions

Have a side of whole wheat toast to really boost that carbohydrate count.

20. Hard-Boiled Eggs

Hard boiled eggs are great to always have on hand for a “grab and go” option. They are loaded with protein so they’re best for morning runners who eat breakfast after their run.

If you have more time, another way to utilize a hard boiled egg is to toast your favorite type of whole-wheat bread, spread with avocado and a few herbs and top with your sliced hard boiled egg. Nummy!

Foods to Be Cautious Of

Too much fiber

Eating foods with too much fiber runs the risk of causing gassiness, bloatedness, stomach cramps and even diarrhea and who wants that? Therefore, avoid foods with high fiber content if your breakfast is before your run. 

After your run, fiber is beneficial in keeping your bowel movements regular although, even then, fiber needs to be eaten in moderation.

Energy bars

Although energy bars are touted to be healthy, most are not.

The high fiber, sugar and saturated fat can sabotage your best efforts.

This isn’t to say that they are all bad but just be sure to check the ingredients. The fewer the ingredients, the better.

Spicy foods

The last thing you want to do is upset your gastrointestinal system and spicy foods can do just that.

Heartburn is also another potential effect when eating spicy foods. 

High protein foods 

As mentioned above, high protein foods should be avoided before your runs as it’s more important to focus on complex carbohydrates. 

So don’t grab a protein bar or make a protein shake. These high protein items can be saved for after your run.

Of course, also as mentioned above, small amounts are fine beforehand and even beneficial.

Caffeine

For some, caffeine (that “can’t live without” cup of coffee) can awaken your GI tract in ways you don’t want when you are on a long run.

Just something to keep in mind in order to avoid an emergency bathroom break. 

Conclusion

So there you go! Getting a balance of complex carbs, adequate protein and healthy fats right from the get-go is easy-peasy by choosing one of the above best breakfast foods. 

Stick with your healthy breakfast plan to fuel your body effectively in order to significantly impact your running performance while training, come race day and even following for recovery!

You’re welcome! :)

Handy Carb Chart of Breakfast Foods

(Taken from https://www.med.umich.edu/1libr/MEND/CarbList.pdf)

With carbs compromising the majority of your breakfasts, the below carb chart will help you in choosing your breakfast meals. 

Tip: Use this list also as a reference for foods to keep stocked in your kitchen.

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