That age-old question, “What should I eat before a long run or race?” plagues every runner. And while some runners prefer to get going on an empty stomach, it’s a good idea to take in a healthy breakfast before working out. An ideal preworkout meal is high in carbohydrates, moderate in protein, and low in fat—the latter two are harder to digest and can cause GI issues. Try different meals during your training to see what works for you, and give yourself two to four hours to digest. Below are breakfast ideas to choose from according to your dietary restrictions.
Basic
4 low-fat frozen pancakes topped with 1 sliced banana and 1 tablespoon maple syrup. Serve with 1 cup low-fat milk.
The carbs top off your muscles’ glycogen stores, which are essential for endurance athletes, says sports dietitian Angie Asche, M.S., R.D. “Quick-acting carbs may also increase your performance and your time to exhaustion.”
Gluten-Free
2 cups rice cereal Should Runners Take Vitamin D in Winter.
Runners with Celiac disease and gluten sensitivity can find carbs from gluten-free runners should also focus on their intake of protein.
Weight Loss
3-egg-white omelet cooked with olive oil spray and seasoned with black pepper and sea salt. Serve with 1 toasted English muffin with 2 tablespoons strawberry jelly, 1/2 cup sliced pears, and 1 cup low-fat chocolate milk.
If you’re trying to trim your waistline, the worst thing you can do is skimp on your prerun fuel. “Cutting carbs would be very detrimental to your performance,” Asche says. Postrun, refuel with lean protein and complex carbs, but lay off indulgences like sweets and alcohol. Opt for a smaller dinner such as a sweet potato, a small chicken breast, and a cup of Brussels sprouts. A registered dietitian (find one here) grains such as the rice in this cereal and and fruit nutrition Runners World Editors weight-loss goals.
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Vegetarian
3 small mashed ripe bananas, 2 cups old fashioned oats, 1 ½ tsp cinnamon, 3 tbsp ground flax seed, 1 tbsp chia seeds, ¼ teaspoon sea salt, 1 ½ teaspoons vanilla extract. Bake at 350˚F for about 13–15 minutes. For the drizzle, mix up ½ cup of powdered peanut butter and ¼ cup of unsweetened almond milk.
Whip up these peanut butter banana breakfast cookies from With Salt and Wit for a grab-and-go breakfast that’s both tasty and energy-boosting. For vegetarians, it’s important to make sure you’re getting enough protein from in each meal. You also want protein that’s going to be easier to digest. That’s why the powdered peanut butter is a nice addition here.
Vegan
1 1/2 cups cooked instant oatmeal made with water and 1 tablespoon peanut butter, topped with 1/4 cup raisins, 1/2 cup defrosted frozen peach slices, 1 tablespoon maple syrup, and pinch of nutmeg.
Vegan that works well both before and after your workout, iron, and B12 (non-meat sources are fortified breads, juices, and cereals). For best absorption, pair iron-rich foods (like oatmeal and raisins) with sources of vitamin C—found in many fruits and veggies, including peaches.
Sensitive Stomach
Smoothie made with 1/2 cup frozen mango, 1 large frozen banana, 1 cup low-fat milk, 1/2 cup low-fat plain Greek yogurt, 3 tablespoons instant oatmeal, and 1 tablespoon honey.
The stomach empties liquids significantly faster than solids. But a smoothie won’t necessarily cure your GI woes. Keep a food journal while you train, noting foods and spices that cause GI distress before your long runs. “The night before a long run, keep things bland,” says Collingwood.
Dairy-Free
6 oz. plain soy yogurt with 1 diced apple and 1/2 cup low-fat granola, topped with 1 tablespoon honey. Pair with 3 scrambled egg whites cooked with olive oil spray and seasoned with black pepper and sea salt.
Dairy sources, like yogurt and milk, offer protein and carbs—both crucial for performance and recovery. Unlike many dairy alternatives, which provide carbs but lack sufficient protein, soy-based yogurt has both. Paired with egg whites, it’ll give you an extra boost.
Paleo
1 lb. Chorizo, 2 cubed sweet potatoes, 4 oz. fresh spinach, 1 tsp salt, 1 tsp chili powder, ½ tsp paprika, ½ tsp cayenne pepper, ½ tsp garlic powder, 1 tbsp avocado oil, 4 hard-boiled eggs. (Makes 4 meals.)
Prep these paleo-friendly Should Runners Take Vitamin D in Winter The Bettered Blondie with 1 cup low-fat milk. Serve with 1 cup grapes, 1/2 cup diced pineapple, and dash of cinnamon Paleo diet, so you could look to starchy vegetables such as butternut squash or pumpkin for sources of carbohydrates. (You’ll have to stay away from typical breakfast carbs like bread and oatmeal.)
Keto
Running Shoes & Gear acai puree (frozen), ¾ cup unsweetened almond milk, ¼ of an avocado, 3 tbsp collagen or protein powder, 1 tbsp coconut oil or MCT oil, 1 tbsp almond butter, ½ tsp vanilla extract
Since the keto diet is more restrictive with what one can eat, and typically higher in fat than other diets, runners will have to find something easier to digest that fits their needs. An easier-to-digest meal would be something that’s blended, such as a smoothie. Try this one from Perfect Keto that works well both before and after your workout.
