4 Best Breakfast Meals to Improve Your Running
If you're a runner and you’re looking for ways to get a boost in your performance, look no further than your breakfast plate. Eating the right foods first thing in the morning can help give you the energy you need to hit the pavement.
So whether you're a beginner or a seasoned runner, read on for some great breakfast ideas that will help take your running to the next level.
The Most Important Meal of the Day
You may have heard that breakfast is the most important meal of the day—and it really can be. You see, when you skip breakfast, you're more likely to indulge later in the day. This is because your body starts to run out of energy and begins to crave sugary or fatty foods. By eating a nutritious breakfast, however, you can give yourself the fuel you need to stay energized throughout the day. And, of course, you need food to fuel your morning run.
Fiber, Protein, and Fat Do a Body Good
The meals that will help with your running all have something in common: they balance healthy fats, protein, and fiber. This helps improve your running because these foods stabilize your blood sugar levels and help you feel fuller longer. So if you're looking for a way to improve your performance, make sure to include these nutrients in your breakfast.
So what should you eat for breakfast if you want to improve your running? The following are four of our favorite breakfast meals for runners.
1. Oatmeal with Berries and Nuts
This oatmeal recipe is a great way to start your day. It's high in fiber, protein, and antioxidants, all of which can help boost your running performance.
Here's what you'll need:
- ½ cup old fashioned oats (quick oats work great, too)
- ¾ cup water
- ⅓ cup berries (your choice - fresh or frozen)
- ¼ cup chopped nuts (optional, and your choice of nuts)
Instructions
Step One: Cook the oats according to package instructions.
Step Two: In a small bowl, mix the water, berries, and nuts.
Step Three: Pour the berry mixture over the cooked oats and enjoy!
2. Egg Whites with Spinach and Tomatoes
This egg white breakfast is a great way to get some protein and veggies into your body first thing in the morning. It's also low in calories, making it a perfect choice for those looking to lose weight or maintain their current weight.
Here's what you'll need:
- ½ cup egg whites
- ¼ cup spinach, chopped
- ¼ cup diced tomatoes
- Salt and pepper to taste
Instructions:
Step One: In a skillet over medium heat, cook the egg whites until they are firm.
Step Two: Add the spinach and tomatoes to the pan and cook until wilted. Season with salt and pepper to taste.
Step Three: Serve the egg whites mixture over a piece of whole-wheat toast or on its own.
3. Yogurt Parfait
This yogurt parfait is a great way to jumpstart your day with some carbs, protein, and healthy fats. It's also a great way to fuel up for a long run.
Here's what you'll need:
- ½ cup yogurt (your choice, but we recommend Greek yogurt for the added protein)
- ¼ cup granola (your choice, but again, a healthier option is one with less added sugar)
- ⅓ cup berries (your choice - frozen berries work great)
Instructions:
Step One: In a jar or glass, layer the yogurt, granola, and berries.
Step Two: Enjoy!
4. Peanut Butter and Banana Toast
This breakfast is a classic for a reason. It's high in protein and healthy carbs, both of which are essential for runners.
Here's what you'll need:
- ½ piece of toast (your choice - but whole wheat is always a good option)
- ⅓ cup peanut butter (your choice - chunky or creamy, but check the label and look for one without added sugars)
- ½ banana, sliced
Instructions:
Step One: Toast the bread to your liking.
Step Two: Spread the peanut butter on top of the toast.
Step Three: Top with sliced bananas.
Enjoy one (or all) of these delicious breakfast meals to help improve your running performance.
Bottom Line on Breakfast
Do you like to run in the morning? If so, you're not alone. In fact, many people believe
that running in the morning is the best time to do it. And there's a good reason for that. When you run in the morning, you get your day started with a burst of energy that can help carry you through the rest of the day. But to supercharge that energy burst you need to fuel up. That’s why any one of these breakfast ideas will help take you and your running to new levels.