Quick Tips: Fast Breakfast Ideas for Busy Runners

kinseygomez Food for Runners, Recipes for Runners, Running Performance

Everyone knows that breakfast is the most important meal of the day. A healthy, balanced breakfast can set you up to have an energetic, productive day, while an unhealthy one can lead to sugar cravings, fatigue, and unproductiveness. Clearly, the healthy, nutritionally packed breakfast is the way to go!

Whether you are rushing out the door or spending some quality time in the kitchen, I have some great breakfast ideas for you. Each recipe is made from whole foods that are nutritionally dense so that you are ready to attack any workout, run, or whatever the day throws at you. I love starting my day with one of these, and I hope you will enjoy them as well!

1. On-the-go Energy Bites

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When I am crazy low on time running out the door, I reach for a couple of energy bites that I always have in my freezer. These are usually made from throwing whatever nuts, dried food, seeds, cereal and oats I have on hand into the food processor. Once they stick together, I simply form balls and store them in the fridge or freezer. These energy bites are particularly nice if I am headed out for a light shakeout run but don’t think I can get through it on an empty stomach.

2. Superfood Smoothies

Another go-to breakfast of mine is smoothies. Especially as the weather gets warmer, I love the taste of a cool and fresh smoothie to hydrate and nourish myself for the day. A typical smoothie I make has frozen fruit, coconut water, some type of greens, chia seeds, hemp seeds, and occasionally a good quality protein powder. I love to top my smoothies with coconut flakes, cacao nibs, nuts, and seeds. This option is terrific with the magic bullet or nutri bullet because you can literally blend up and head out the door with the convenient on the go containers.

3. Easy Pancakes

When a have a little bit more time in the kitchen, I love to create pancakes. One of my favorite pancake recipes is super quick and easy to make. I simply put a banana, an egg, a packet of Qi’a oatmeal, a tablespoon of chia seeds, a dash of vanilla, and a dash of baking powder in my magic bullet and blend for 15 seconds. Once the mixture is blended, I pour it onto the pan and cook until each side is lightly browned. A delicious way to top these pancakes is with chopped coconut flakes, berries, and Sunbutter.

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4. Awesome Oatmeal

Qi’a oatmeal is a great option when you have little time before a run. I love that their oatmeal is gluten free, has a variety of grains, and has no added sugar. My favorite way to make it is on the stove top, and then top it with walnuts, banana chunks, and cinnamon. It literally takes like banana nut muffin oatmeal and is very light on the stomach so I can easily run after it.

5. Super Quick ‘n’ Easy Breakfast Quesadilla

If you are really in a rush, a super quick and easy meal idea is my “breakfast quesadilla”. I simply take two sprouted corn tortillas and spread two tablespoons of Sunbutter or homemade pumpkin seed butter and a sliced banana. You can eat this on the go, and easily pack it if you have to head out the door in a jiffy. It has become a staple in my diet when I want something that is easily digestible before a run.

6. The Morning Muffin

Image 5My morning muffin is probably the breakfast creation that I am the most proud of. One day I just decided to take my oversized coffee mug, throw a bunch of stuff in it, put it in the microwave, and the morning muffin was born! After fine tuning the recipe, I now have it down to a science. In a large mug, I stir together the following:

  • 1 egg
  • half a scoop of protein powder
  • 1 Tbsp cacao powder
  • 1 Tbsp wheat grass powder
  • 1 Tbsp chia or flax seeds
  • 1/3 cup applesauce (or pureed baby food like sweet potatoes and beets or bananas)

I put the mixture in the microwave for 2-4 minutes (just until the top is no longer moist), pop the mug upside down so the muffin falls out, and it’s ready to eat!

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Before I started Eating to Run, my breakfast meals were anything but nutrient dense. I would eat breakfasts that led me to crave sugar and carbs the rest of the day, were very low in healthy fats, and left me starving again in a mere 30 minutes. Some of my go-to ones were Udi’s gluten free bread with powdered peanut butter and jam or gluten free cereal with almond milk. At the time, I thought these were healthy choices, but I did not realizing how much processed junk and added sugars these foods contained.

I am so much more satisfied and nourished with the above breakfasts, and I am so happy to now know how to fill my body with the best fuel. I now find myself with more energy, running faster workouts, and craving fewer sweets than ever before. I firmly believe that with the right start to your day, anything is possible. Embrace the Eat to Run lifestyle and watch your dreams become a reality!

With a nourished body comes fast feet,