- Runner's breakfast - the best ingredients
- Breakfast for summer runners
- Breakfast for a runner for the winter
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The best breakfast for a runner is the one that will provide energy for morning training. When you run 1 kilometer, you burn about 60-70 calories, so it's worth eating a nutritious, high-carbohydrate and easily digestible meal before going on a tour. It is assumed that the longer the distance to be covered, the more carbohydrates you need to eat before training.
Breakfast is an inseparable element of a runner's training. If you want to provide yourself with the necessary energy for running, increase the time and quality of training, you should not avoid breakfast. See recipes for nutritious breakfasts with ingredients supporting running training.
Runner's breakfast - the best ingredients
Heavy morning jogging workouts on an empty stomach are not a good idea, because during sleep the energy taken from the food reserves is used to meet the basic needs of the body: breathing, blood circulation. When you get up, the levels of glycogen, the storage form of glucose, in your muscles and liver are very low. The rate at which glycogen is depleted depends on the intensity of your training. So if you plan on jogging in the morning, make sure you have an easy-to-digest breakfast. The meal should be eaten at least 30-45 minutes before exercise.
Why you shouldn't run right after eating? When you eat, your digestive system has more blood than your skeleton. When you start training, blood begins to drain to the working muscles and digestion is inhibited, causing you to suffer from colic and nausea.
What products should you choose for breakfast? First of all, they contain carbohydrates, which in a runner's diet should constitute about 60%, such as: oatmeal, millet, corn, muesli, wholemeal bread. In addition, remember about proteins (10-20% of the daily requirement) and fats (20-30%) as well as vitamins and minerals (vitamin A, C, D, potassium, iron and others).
Breakfast for summer runners
When composing breakfast for a runner, follow a very important rule - the meal should consist of little-processed products. Eating sweets for breakfast, e.g. chocolate or a bar, is not a good idea, because it will quickly raise blood sugar levels, but it will not provide adequate vitamins and minerals, and the quality of such breakfast and nutrients isvery low. In addition, breakfast should be easy to digest so that nausea and heartburn do not appear while running. Here are some examples of breakfast recipes for runners:
1. Greek yoghurt with cranberry, banana and almonds
Greek yogurt has more protein and fat than natural yogurt. Cranberries are high in vitamin C, which strengthens the immune system and blood vessels. Banana is a great source of potassium and magnesium which improve muscle function and improve concentration. The preparation of such a breakfast is simple and quick, just add all the ingredients to Greek yogurt and mix it.
2. Banana shake with chia seeds
You will need natural (Greek) yoghurt, banana and chia seeds to prepare your banana shake. Put all ingredients in a shaker and blend until smooth. Chia seeds are high in omega-3, magnesium, calcium and antioxidants, which are essential in a runner's diet. Antioxidants destroy free radicals, the excess of which (which is very important) leads to the so-called oxidative stress, responsible for the feeling of fatigue.
3. Sandwiches with salmon and arugula
For sandwiches, I recommend rye bread, which contains more nutrients than wheat, and also contains a lot of polyphenols that prevent cardiovascular diseases. Salmon is rich in omega-3 and 6 fatty acids and vitamins: A, D, E. Vitamin D deficiency leads to muscle weakness. Rocket leaves are a rich source of iron which is part of hemoglobin. Hemoglobin transports oxygen to every cell in the body, keeping the body oxygenated, and this is especially important when running.
4. Rice flakes with milk and dates
Boil the rice flakes in milk or water for about 5 minutes. Then take it off heat and cool it down. Add dates. These fruits contain B vitamins, vitamin C, K, potassium, magnesium, manganese and calcium. Manganese and calcium are essential ingredients for he althy bones.
Breakfast for a runner for the winter
Running in cold weather requires adjusting your diet to the weather. Then it is worth adding warming spices to breakfast: cinnamon, chilli, turmeric, cardamom, cloves, ginger. Winter breakfasts will warm up the body from the inside, making running at -10 degrees Celsius less unpleasant. Below you will find breakfast suggestions that will be perfect in the winter.
1. Millet with cranberry, chia seeds, coconut milk and ginger
Millet should be one of the main ingredients in a runner's diet. Why?It is easily digestible. In addition to iron, it is also a rich source of silicon, which has a beneficial effect on joints and strengthens bone tissue, which is very important when running.
How to prepare such a breakfast? Rinse the millet and then boil it in water for about 15-20 minutes. We add cranberries, chia seeds, coconut milk and ginger. In addition, millet strengthens immunity, which is especially important in the winter.
2. Millet with apple, cocoa and cinnamon
Millet has a neutral flavor and you can prepare it with a variety of toppings. Boil the porridge, strain. Add sliced apple, cocoa and cinnamon. Cinnamon has anti-inflammatory and warming properties, making it easier to stay immune in winter.
3. Porridge with ginger and honey
Boil the oatmeal in water. Peel a fingernail-sized piece of ginger, grate it, and add it to the cooked porridge. Ginger effectively warms the body thanks to the fact that it stimulates blood circulation. It will be perfect for jogging on winter mornings. Add honey to the oatmeal, which contains potassium, chlorine, phosphorus, magnesium, calcium, iron, and manganese.
4. Rice cakes with spicy homemade salmon paste
To prepare the paste, you will need smoked salmon, cottage cheese, chilli, chives, s alt and pepper. Mash the cottage cheese to a homogeneous mass. Add the chopped salmon and the rest of the ingredients, mix. Chilli pepper, in addition to its warming properties, also has anti-inflammatory properties. Besides, it will help raise the level of endorphins. You can add another hot pepper to the salmon paste, depending on your tolerance to capsaicin, which is the chemical responsible for the spicy taste