Breakfast for runners

It’s not called the most important meal of the day for nothing and as runners, a good breakfast can make your day a whole lot better. Thankfully it can also be extremely delicious and there are many quick and easy ways to max out on taste and nutrition. Here are some tasty options you can make yourself before work and our pick of what to each on the go.

Bircher muesli

This is packed with slow releasing carbohydrates, wholegrain fibre, natural energy plus a decent dose of protein. The best part is you can make a batch at the beginning of the week then munch your way through it.

To make a batch for the week ahead mix together all of the below in a large bowl, cover then put in the fridge for a ready-made breakfast in the morning.  

  • 2 cups of jumbo oats (ideally large ones, we love Flahavan's)
  • 2 x cups apple juice
  • 1 cup natural yoghurt
  • 2 x grated apples of your choice
  • Juice of 1 lemon
  • 2 tbsp. honey
  • 1/2 cup sultanas 
  • 2 teaspoons cinnamon
  • ¼ cup sunflower seeds
  • ¼ cup chopped nuts of your choice
  • Fresh berries and/or banana makes a great topping option. 

Pimped porridge

Porridge makes classic runner fuel but it can also be lack-lustre in taste after the second month of chomping through endless bowls of it, so why not pimp your porridge to add some extra nutritional value and scrumptious taste sensations. The berries add an antioxidant dose and the peanut butter provides protein, plus an indulgent decadence to the meal.

  • ½ cup of porridge oats
  • ½ cup hot water
  • ½ cup of milk of your choice
  • 1 banana
  • 1 tbsp. peanut butter
  • Handful blueberries

This is very simple. Make the porridge as you normally would in the microwave or on the stove top then stir in the peanut butter, chop banana on top and add the berries. Everything about this is right. 

Avocado eggs

Eggs are a brilliant breakfast option but it can be hard to have the time to prepare them in the week. These however are super-simple to whip up before work. They are protein packed and full of nutrients such as Vitamin D, which is essential for healthy bones and vitamins B6, B12, A, D and E to keep you going till lunchtime. Plus the avocados are full of essential healthy fats.

  • 2 x eggs
  • ½ avocado
  • 1-2 x pieces of bread of your choice
  • Chili flakes
  • Juice of ½ lime
  • Seasoning

Put a pan of water on to boil, then when it reaches boiling point, carefully put your eggs in, set a timer for five minutes. Meanwhile, toast the bread and prepare the avocado by peeling and mashing it with salt, pepper, chili flakes (to taste) and the lime juice. Once the toast is ready, spread on the avocado mixture. Then when the timer is up, carefully de-shell the eggs and place on top – cut open to reveal still slightly runny yolks, egg-cellent!

Breakfast smoothie

This is great for when you need to whip up something to take on the go; plus it also makes for a lighter breakfast if you struggle to eat too much in the mornings. The fruits will give you tons of energy and the protein in the milk and nut butter helps to balance it out and keep you from the mid morning munchies. Chia seeds are the latest runner superfood, packed with omega 3 for anti-inflammatory properties, protein and fibre – plus they add some texture.

  • 1 banana
  • Large handful frozen berries
  • ¾ glass of milk of your choice
  • 1 tbsp. peanut butter
  • 1 tbsp chia seeds
  • Handful of muesli

To knock this up, put everything in a blender, turn it on then blitz till it’s at the right consistency for you (we like it with a few chunky bits to chew on). 

Banana and peanut butter toastie

Simple and effective post-run fuelling, you cant beat it.

  • 2 slices of bread of your choice
  • 1 x banana
  • Nut butter

Toast your bread. Spread with the nut butter to thickness of your choice then mash on the banana. Layer the second slice on top and consume.