With just about two months to go, this is bad, very bad. There’s no way I can make up these excuses on Marathon race day and let my donors down. As I feel my legs quickly tire and my body temperature plunge, I catch a glimpse of my pale reflection in an office window in the heart of the City, I soon remember that this was self-inflicted because all I had for breakfast was a miniscule bowl of sugar-laden cereal.
Have you ever found yourself flagging in a gruelling training run or cycling session? Whether you’re a runner, walker, hiker or cyclist, here are five delicious and energy-storing breakfasts full of carbs, protein and good fats – I’ve even tried and tested them for you! – that will keep you ticking over nicely until the end of your Team Sally Army training.
Porridge with banana and honey
This hearty breakfast favourite provides the optimum blend of protein, fibre and slow-release energy to get you going – and, more importantly, keep you going. Try making a steaming bowl of porridge oats from scratch on the hob for the tastiest results.
Improve your performance by adding chopped banana for an extra energy boost – they are an excellent source of potassium which will replace any lost through heavy exercise and sweating. It is also brilliant for preventing muscle cramps! Mix a dollop of honey into the bowl for a natural sweetener and healthier alternative to a teaspoon of sugar (thanks to its unrefined properties).
Eggs on wholemeal toast with spinach, tomato and smoked salmon
Eggs – the perfect pre-run protein fix, crucial for muscle repair and recovery. Boil them, scramble them, poach them or fry them – however you like them. The protein in these babies will keep you full and alert for hours after devouring them. Jazz up your eggs with an extra helping of protein with smoked salmon. Spinach will give you a dose of vitamins for bone strength and fibre in tomatoes will improve gastrointestinal health. Wholemeal or wholegrain breads are an excellent source of slow-release energy and will keep you fuller and energised for longer.
French toast with honey and almonds
My Nana used to make the best French toast so, in her honour, I whipped up this hybrid of carbohydrates and protein for a long-distance run. Soak a couple of slices of wholemeal or seeded bread in whisked eggs (protein) and milk then pop in a frying pan and cook till golden brown. To serve, drizzle a tablespoon of honey over the toast for a naturally sweet taste and top with almonds (packed with Vitamin E, magnesium, iron, calcium and potassium) – they are believed to offset muscle damage, strengthen bones and boost energy for intense training sessions.
Peanut butter and mashed avocado on wholemeal toast
Breakfast for the non-breakfast-eater
Healthy chocolate peanut butter protein smoothie
Blend all the ingredients in the order listed until thick and smooth
- 1 large banana, peeled, sliced and frozen
- 3 tbsp unsweetened cocoa powder
- 6 oz Chobani 0% Greek Yogurt (or 2%, flavoured or unflavoured)
- 177 ml milk (full-fat, skimmed or almond milk)
- 1 tbsp honey
- 1 tbsp peanut butter (any kind you like)
Enjoy and all the best with your training!
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