Breakfasts to Help Maximize Your Run

Food and diet are essential to fueling your body for running. It is optimal for training to consume your meal at least one hour before beginning your run so your body can digest the food and use it for fuel. The meals that you eat before training should contain protein, complex carbs, and fiber to not only give your body the energy it needs for intense exercise but to keep you from feeling fatigued or hungry during your workout. Being carb- and water-depleted before a workout can certainly have a negative effect on performance. Here are a few options to consider eating before your runs.

Banana and Nut Butter

This combo provides you with a bit of protein and a combination of simple and complex carbohydrates that can fuel you through a workout. This is a relatively light meal that is filled with a lot of nutrients to give you energy throughout your workout.

Smoothie With Frozen Fruit, Greens, Greek Yogurt, and Milk

Fruit, greens, yogurt, and milk in a smoothie is a hearty, nutrient-packed drink that you can easily make. Smoothies are a relatively low-effort but healthy meal to prep you for a workout. Incorporating all of these food items will give you plenty of fiber, carbs, and protein to get you ready to take on your run. You can use fresh or frozen fruit and greens, and Greek yogurt has probiotics and healthy fats.

Nutty Muffins

Nuts provide iron, which is a highly valuable nutrient for runners. Iron is related to the production of red blood cells and, in turn, oxygen delivery around the body. Eating foods with high iron content will give your body the chemicals it needs to give you energy for high-intensity exercise.

Hard Boiled Eggs, Avocado, and Tomato

Avocados have a significant amount of healthy fats and fiber to give you a bit of energy for a workout. Eggs are full of protein and nutrients, and the tomato will give you an additional source of fiber. This is an incredible meal that is simple and easy, and you can enjoy it to get on track for a run.

Oatmeal

Any kind of carb-loaded breakfast meal, such as porridge or cream of wheat, will be a solid source of complex carbs. These items are also easy to mix with other healthy foods like fruit, nuts, seeds, milk, yogurt, honey, and other healthy toppings you find enjoyable.

Cereal

Cereal is another simple meal that can be dressed up similar to oatmeal. Fortified, whole grain cereals and granola are low-sugar options that can give you what you need to do a workout or go on a challenging run. You can use a number of different options for milk, whichever best supplements your diet.

Energy Bars

Energy bars that are tailored toward runners and athletes are convenient for intense workouts. These are fast-acting complex carbs that can be eaten for a quick energy boost.

Eat Breakfast Before Your Next Run

The best foods to eat before intense exercise are carb- and nutrient-dense foods that are easy on the stomach and won’t make you feel too full. It is not a good idea to eat a large meal before training because you may not digest all of it, and this can affect your performance. Simple bland foods may be easier for your body to handle, like rice cakes, bananas, bread, or bagels. Sometimes too much sweetness in oatmeal or waffles may be slightly harder on the stomach, depending on your personal needs. Overall you can experiment with any of these foods to find what works best for you.

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.