For a long distance runner, breakfast is definitely the most important meal of the day. You’ll want to eat something energy-packed and staves of hunger for as long as possible, but at the same time, isn’t too heavy on your stomach. Here are what I consider very acceptable healthy breakfast ideas for runners.
Healthy Breakfast Ideas for Runners
Ideally, you want to eat something that helps blunt the rise of blood sugar and lowers the level of the hormone, insulin –this is the trick to help prevent fatigue during your long morning runs. So, this is what I’ve found thus far that works great for slowing the release of stomach contents, so that you don’t run out of fuel before you’re finished your run.
Cinnamon Apple Breakfast Quinoa – This is a super-food breakfast because it provides lasting energy, stabilizes blood sugar and keeps you fuller longer.
Bell Pepper Egg-In-A-Hole – Some runners can stomach eggs before a run and some cannot, but if you can run on eggs without GI problems, you’ll be happy to know that eggs are not only loaded in protein, but they curb hunger because they take longer to digest. And, red bell peppers are energizing as well.
Banana Chia Seed Pancakes – High in protein, fiber, energy and antioxidants, and tastes great when topped with your favorite berries.
Chia Chocolate Pudding – Really refreshing; great for if you want something lighter and on the sweater side.
Blueberry Quinoa Breakfast Bars – Make them the night before and you are good to go and they are a great hunger fighter packed with antioxidants!
Honey Lemon Chia Seed Muffins – Another potently tasteful breakfast that decreases appetite, making you think less about food when you’re out running the long haul.
Quinoa Breakfast Scrambled Eggs – I have no trouble downing eggs before a run, so if you are like me, you’ll love this hunger-control breakfast idea.
Paleo Pumpkin Pancakes – Super easy to make and they freeze well, and they are out-outstandingly delicious with some icing sugar.
Paleo Banana Pancakes – A tasty mix of banana and honey that is full of energy and flavor.
Sea Salt Dark Chocolate Quinoa Energy Balls – Salt and chocolate are my favorite combination as the salt brings out the chocolate flavor. Great for if you’re not a big breakfast eater, and these take only 10 minutes to make!
Egg White Avocado Breakfast Sandwich – Prep-time is minimal, it’s full of flavor and fiber which stimulates the brain’s hunger control center, thereby reducing hunger.
Energy Chocolate Cookies – Yup, that’s right, cookies for breakfast and these cookies lower insulin levels, controls hunger and packs a lot of energy.
No-Bake Nutella Energy Bites – I like Nutella because it’s heavier on the stomach than peanut butter, so it keeps me fuller, longer.
Gluten-Free Breakfast Power Bowls – Super wholesome because it is loaded with chia and qunioa seeds; lots of fruits, so its super fresh, eases gut problems and curbs hunger.
Cinnamon Apple Energy Bites – Another quick way to get high energy; the cinnamon makes it an ultra powerful blood-sugar stabilizer without causing GI upsets.
No-Bake Chocolate Energy Bites – Snacking on these satisfying energy balls keeps you energized, thanks to their abundance of anti-inflammatory monounsaturated fats.
Greek Avocado Toast – Nutrient rich, steady’s blood sugar, making you tiptop for any run.
Cranberry Vanilla Energy Bites – You’re in for a treat with these energy bites. They are super easy to make, nice blend of flavors, very nourishing.
Banana Chocolate Energy Bites – Banishes brain fog and fatigue with only 4 ingredients which doesn’t include sugar.
No-Bake Chocolate Chia Energy Bars – Make these vegan treats the night before and get a healthy chocolate fix that’s filling and makes for a great post-run snack, too.
Apple Cinnamon Pancakes – Super clean pancakes that are light and satisfying.
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BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.