8 Best Breakfasts For Long Runs
How do you fuel your longest runs? You need to be energised but not heavy. Here are 8 great ideas for long-run breakfasts.
Easy Protein Pancakes
For one person:
Mash one banana in a bowl with 30g protein powder (your favourite flavour), 10g flaxseed/ground flax, a splash of milk (or non-dairy replacement, like almond milk), one egg and a few fresh raspberries.
Heat a heavy pan or griddle and brush with a little oil (coconut oil is great for this).
Drop the mixture on as one large pancake, or smaller drop pancakes.
Wait until the edges are bubbling then flip it to cook the other side.
Plate up and top with peanut butter or almond butter and more fresh raspberries.
Eggs On Toast
The combination of eggs and toast is a classic which will give you the healthy fats, protein and carbohydrates your long run needs.
Scramble or poach two large eggs and eat with two slices of toast and a little real butter (avoid margarine).
Choose English muffins, not sweet baked muffins, for a healthy pre-run breakfast.
Split and toast one wholewheat English muffin and spread with peanut butter, then layer on cottage cheese, and finally add sliced banana.
Greek Yoghurt And Toppings
Real Greek yogurt (not “greek yoghurt style”) is a great source of protein for breakfast.
Try 150g real Greek yoghurt (like Total/Fage) topped with a handful of granola and fresh berries.
Enjoy this with one or two slices of toast spread with peanut or almond butter.
Oats are a great breakfast the day of a long run. This is tasty way to liven up plain porridge.
Cook 50g whole oats in the microwave or on the stove.
Half way through the cooking time, add one apple (cut into small cubes), a few raisins, and 1/2 tsp cinnamon.
Once cooked, add 1 tsp peanut or almond butter and swirl it through the porridge.
Here’s another twist on porridge which will really ramp up the carbohydrate levels. Cook your porridge as above (in milk or water) but add a sliced or mashed banana part-way through cooking.
Top with nut butter or honey at the end.
Breakfast No-Cook “Cookie”
Here’s another way to eat oats before a long run which is ideal for warmer days – or if you simply don’t like porridge.
Make it the night before for the ultimate fast breakfast (but leave enough time to digest!)
Combine 50g whole oats, 2 tsp peanut or almond butter, 30g protein powder, 1/2 a banana (mashed) and just enough milk or dairy-free milk alternative to loosen the mixture.
Spread the mixture on a large plate and press it down (it should be quite thin).
Top with the other 1/2 of the banana (sliced). Put in the fridge overnight.
Healthy Breakfast Sandwich
This breakfast is packed with protein, healthy essential fats and slow release carbohydrates.
Toast two slices of bread, or a wholegrain sandwich thin, or use a tortilla-style wrap.
Scramble two eggs and allow to cool slightly.
Thinly slice 1/2 avocado
Stuff the sandwich or wrap with the eggs and avocado, season with black pepper if you want.
An omelette is a fantastic breakfast before a run, giving you the protein, fats and carbs (from additional toast) your body will be craving.
Grease a heavy pan with coconut oil or real butter.
Use 2-3 eggs to make a thin omelette.
Add some spinach leaves to the middle of the omelette before folding it in half.
Eat with two slices of toast.
Whatever you choose to eat before your long run, drink green tea, fruit juice or black coffee – and plenty of water, of course.