Best Breakfast Choices for Runners – How to Start Your Day
There is a reason why athletes are so careful about the food they put in their bodies. All meals are important, but breakfast may be the most important of all, especially if you are an early runner. Breakfast choices for runners can have an impact on your overall wellbeing when you run. What is the best breakfast? The answer to that questions depends on several different factors, including the type of exercise and the intensity. If you're prepping for an intense workout, then you will need a lot of carbohydrates in your breakfast. Carbs are basically fuel for your body, so you need plenty of reserves. If you're planning on a short run, carbs are not quite so important. You should still eat some, but you should also be looking at protein and fats in your breakfast.
When is the best time to eat? Ideally, you should eat breakfast 2 to 4 hours before you run. Experts suggest that 4 hours is the optimal eating time before a long tun, but not everyone is the same. Adjust your eating time to stay within the range and your running schedule. What should you eat? Well, that's what this post is about. Here are some good breakfast choices for runners. There is no "one size fits all" menu, so pick what works for you and your fitness routine.
Choosing What to Eat
- Choosing a total meal. It is a good idea to load up on carbs for a long run, with some protein and fat mixed in for good measure.
- Granola, whole-grain toast, and oats are great sources of carbs. Eggs and peanut butter are a great way to get protein.
- You can keep it simple with cereal, milk, and berries.
- Pancakes with berries and sour cream or cottage cheese on top is good.
- Finally, an omelet, toast, and a banana is another great breakfast alternative.
- The most common carb options are oatmeal, porridge, granola, cereal, bread, toast, waffles, pancakes, bagels, and muffins.
- Fruits are also an excellent source of carbohydrates. These include berries, apples, oranges, and peaches.
- Also consider fruit juice, as the sugar can be used as fuel.
- Peanut butter is excellent, as are other nut butters.
- Bacon, sausage, turkey, and ham are also very good protein sources.
- If you like dairy, use milk, cheese, cottage cheese, and sour cream as a source of protein.
- Eggs are perhaps the most popular sources of protein, mostly because of the different variety of ways in which you can prepare them.
Consume Fats in Moderation
- You can get fat from a variety of different nut butters.
- Eggs also contain some fat, as do the meat products that we discussed earlier.
- Dairy and butter are also sources of fat.
- Cooking with coconut oil or ghee can help you get the fats you need.
- Always eat fats in moderation before you go running.
Choose the Right Fuel
Follow these tips and you should be fueled and ready to go on your morning run. Remember, a good breakfast is the best way to start the day, but if you're a runner, it's an essential part of your fitness regime.
RX Fitness Equipment Is Here to Help
If you're a runner deciding how to fuel your fitness plan and would like to discuss it with a professional, RX Fitness works with hundreds of nutritionists, coaches, and personal trainers. We'd be happy to refer you to one who can help. If you're looking for a great selection of fitness equipment and accessories of all kinds, we carry the top brands to fit every goal and budget and we're here to make your fitness routine more productive. Stop by our store in Thousand Oaks or give us a call. And don't forget to check out Tim's best-selling book, Fitness Equipment – A Shopper's Guide, available at Amazon and other online book sellers as well as in our store.
Contact Tim Adams for a free consultation or stop by the store and take something for a test drive. We’re here to help.