Monday, 28 May 2012

Best Breakfasts for Runners

Breakfast is the most important meal of the day, if you read anything about nutrition and fitness this is one of the first things you will come across. Skipping it will set you up poorly for the day, and will mean that the "wall" will hit you much sooner than you'd like when out running.

I have laid out a couple of the best breakfast foods for runners here, with some simple recipes and ideas that I think will help your running.


There is a reason that a lot of people eat porridge before doing exercise. Porridge oats are complex carbs, which means that they will slowly release energy and will keep you going for longer. This in turn helps your body stabilise blood sugar levels for the day, meaning that you won't feel the need for a quick sugar fix.

My suggestion would be to have the porridge with some fresh fruit and berries. I would try to stay away from the mutant sachets of porridge though as they have tonnes of sugar and may not be the best thing you are looking for before a big run.

Banana Loaf

Line a loaf tin and preheat your oven to save you waiting around. Mash 4 ripe bananas and mix them together with 225g wholemeal flour, 100g butter, 150g caster sugar, 2 eggs and a pinch of salt. Bake it altogether and then in about 1 -1.5 hours you will have some banana loaf that will taste delightful.

This will be the effect breakfast as it has a nice mix of fast burning energy and slow release energy with the wholemeal flour, so you will feel full. Also great for cooking at the start of the week and then grabbing on your way out the door if your are in a rush.z


Muesli is awesome for runners. It's packed with whole grains, nuts and fruits which are all great sources of slow burning energy, and this will keep you fuelled throughout your run.

A great tip - go to your local health food shop and by all the dried fruits, nuts and grains you like - smack them all together in a tupperware and you have just created your own muesli. Make sure you get some bran, barley or oats in there, as they are great wholegrain carbs.

Scrambled Eggs on toast

A great recovery breakfast. Eggs are packed with protein which is what your muscles need to recover, and the whole grain carbs in your bread are need to fuel your recovery, and allow the protein from the eggs to be carried to your muscles.

Why not add some ham and cheese to the mix if your particularly hungry and looking for some extra flavour?

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