5 Must Have Breakfast Foods for Runners:
#1 Steel Cut Oats
Steel cut oats are whole grain groats, or the inner portion of the oat kernel, which have been cut into 2 or 3 pieces. In contrast to rolled oats, the most common type of oat, steel cut oats have not been rolled so they look like small rice grains. Because of this it takes longer to digest and has a more sustained release of energy into the bloodstream, an important factor for runners. The slower digestion also keeps you feeling full for a longer period of time.
A common complaint about steel cut oats is the time it takes to prepare them in the morning. Most runners want a breakfast you can grab and go. So, here is a favorite recipe for oatmeal that you can prepare the night before. On race morning or before a training run, just pop a bowl in the microwave.
Make Ahead Steel Cut Oats
4 cups water
1 cup steel cut oats
¼ tsp salt
Boil the water. Add salt and oatmeal, stir well. Turn OFF the heat, and continue to stir until boiling stops. Cover, and let sit overnight. In the morning, you can divide the oatmeal into 4 individual serving dishes so breakfast is ready for the next four days. Microwave for 2 minutes. Top with strawberries, raspberries, chopped nuts, brown sugar, cinnamon, and/or honey.
#2 Bananas
As boring as a banana may sound or be, they pack a powerful punch. One banana contains about 450 mg of potassium, an electrolyte responsible for keeping your body and fluids in balance. Bananas are good pre-run, post-run, or for any snack of the day.
Chocolate Peanut Butter Banana Smoothie
¾ cup water
¾ cup skim milk
1 banana
1 scoop chocolate protein powder
1 tbsp peanut butter
Ice
Blend until ice is crushed to the texture of your liking. Add more or less water for a thicker or thinner consistency. Can also add fresh fruit for added nutrients.
#3 Eggs
For most runners, eggs serve better as a post-run breakfast. Egg protein contains all the essential amino acids your muscles need for good recovery. On the days you eat eggs, limit other sources of cholesterol.
Egg Muffins
4 eggs
1/2 cup skim milk
1 cup grated cheddar cheese
4 green onions, finely chopped
Chopped veggies such as broccoli, red pepper, mushrooms, zucchini
Optional - finely chopped lean ham, ground turkey, or black beans
Preheat oven to 375 degrees. Spray muffin pans with non-stick spray. Whisk all ingredients together; fill muffin cups ¾ full. Bake 30 minutes, or until eggs are set and just slightly browned. Muffins will keep for 4 days in the refrigerator for a quick grab later in the week, and they can be reheated in the microwave.
#4 Sweet Potatoes
Yes, you can have sweet potatoes for breakfast. Because of the long cooking time, a sweet potato may serve better as a post-run breakfast, however, pre-cooked sweet potatoes fare well in the microwave. The tubers are high in energy-supplying carbs, but they are also packed with Vitamin A (700% DV), or beta-carotene, a powerful antioxidant. Vitamin C, potassium, iron, manganese, and copper are also found in sweet potatoes. Most runners probably aren't too watchful of their manganese and copper intake, however, these two minerals are crucial for healthy muscle function. While the orange vegetable is higher on the glycemic index for veggies, for runners this means it is more easily digested and quickly enters the system for energy use or replenishment. In the Potato Breakfast recipe, the Greek yogurt adds protein and slows digestion a bit. If yogurt on a sweet potato just sounds too weird, try pairing with eggs.
Potato Breakfast
1 sweet potato, cooked
¼ cup Greek yogurt
1 tbsp pure maple syrup
2 tbsp chopped walnuts or almonds
Dash of cinnamon
Cut open the sweet potato across the top and mash the flesh. Top with yogurt, syrup, nuts, and cinnamon.
#5 Blueberries
Blueberries get their deep blue color from anthocyanins, a group of antioxidants known to fight disease. Most importantly for runners, this juicy blue fruit protects muscle tissue from free radicals that build up during workouts and lessens the damage to muscle fibers from exercise, thus reducing recovery time.
Frozen blueberries contain just as many nutrients as fresh ones, so you can have blueberries year-round. Eat them alone, on yogurt, whole grain cereal or oatmeal, or in a favorite muffin recipe.
Blueberry Nut Muffins
2 cups whole-grain flour (another must for runners)
1 tsp salt
1/3 cup brown sugar
2 tsp baking powder
½ tsp baking soda
2 eggs, slightly beaten
1 cup skim milk
1/3 cup natural applesauce (no sugar added)
½ cup blueberries
Handful chopped walnuts, pecans, or almonds
Preheat oven to 400 degrees. Fill muffin pans with paper muffin cups. Mix the flour, salt, brown sugar, baking powder, and soda together in a large bowl. In a separate bowl combine the eggs, milk and applesauce. Add wet mixture to dry mixture; stir just until moistened. Fold in fruit and nuts. Fill muffin cups ¾ full. Bake for 20-25 minutes or until golden brown.
Tanya Boyer also shared this advice about whole grains, "Whole grain eaters have less belly fat, higher levels of the good cholesterol, and lower blood sugar levels."
Well, needless to say, I'm starting my new, post-baby, running plan in the morning!! I'm excited & ready to go. I'll keep you posted on how it goes! Gotta RUN...
No comments:
Post a Comment