We have made a selection of 10 delicious and healthy breakfast recipes that will provide you with energy and vigor.
Despite the obvious advantages of breakfast, many runners neglect it: some do not have enough time, others are bored with the monotony, and others are generally afraid of gaining weight.
Read also: How much water should runners drink?
1. Oatmeal with beaten egg whites, fruit and ground nuts
A wonderful starter for the day, rich in carbohydrates and fibre, especially when it includes fruits and nuts. And thanks to the egg white, the dish contains an additional amount of protein. It will keep you full longer and give the dish a soft consistency.
To make one serving, mix ½ cup milk with the same amount of water in a small saucepan, add half a sliced banana, two teaspoons cane sugar and a pinch of salt. Bring to a boil over medium heat.
Add the whole grain oats and stir the contents into the pan. Cook for another 3-5 minutes until the porridge thickens, stirring occasionally.
Transfer the porridge from the pan to a plate and add the remaining banana, two tablespoons of blueberries and chopped nuts.
Nutritional value per serving:
Kilocalories – 411, fats – 9 g, proteins – 17 g, carbohydrates – 68 g, fiber – 9 g.
2. Toast with peanut butter and banana slices
This breakfast requires virtually no cooking. From the series “Get it done in 60 seconds” while your coffee is brewing on the fire.
Take two or three slices of whole grain bread (you can toast it quickly in a frying pan), spread some peanut butter on it, and top it with a few slices of banana.
This fruit is one of the favorite foods of many athletes, as it is rich in carbohydrates, does not contain a single gram of fat, and is easily digestible.
Instead of peanut butter, you can try a product popular among people leading a healthy lifestyle – unbeach.
It contains only nuts or seeds, which are ground on stone wheels until a thick mass is formed. No salt, sugar or extraneous oils. Classic unbeach is made from flax seeds. Runners will be interested in the “energy” unbeach, ground from apricot kernels, sesame seeds, almonds or pine nuts.
This is an excellent domestic product that will fill the feeling of emptiness in the stomach and give additional strength during intense training.
3. Pancakes with cherry, blueberry and honey jam from Matt Fitzgerald
Recipe taken from the book Breakfast of Champions. It is not at all surprising that the famous sports nutritionist classified this breakfast option as traditionally Russian.
Matt Fitzgerald suggests using buckwheat flour, which gives round pancakes, more like pancakes, an amber color and a pleasant nutty flavor. He recommends eating them with jam made from fruits and berries rich in flavonoids. It sounds complicated, but in reality these are just plant pigments that strengthen the immune system.
Take half a cup of cherries and mix them with the same amount of blueberries in a small saucepan. Add 1 tablespoon of honey. Place over low heat to allow the contents to simmer while you prepare the pancakes.
Mix half a glass of flour with 1 teaspoon of powdered yeast in a bowl, add a pinch of salt and half a teaspoon of sugar. The resulting mixture should be without lumps.
Add one egg, 2/3 cup cow’s milk (vegetable milk would also be appropriate), 1 teaspoon of melted butter and beat everything thoroughly.
Pour the resulting mixture onto it in circles 5-7.5 cm in diameter, so that they do not overlap each other.
4. Fried eggs in bell pepper rings with tomatoes
Every professional athlete includes tomatoes and peppers in their diet, because they are rich in vitamins A and C, promote rapid muscle recovery after exercise, and increase the elasticity of blood vessels.
We want you to eat these vegetables as much as possible. Therefore, why not turn the usual scrambled eggs into a healthy and pleasing dish? We share a secret (the author switches to a whisper).
Peel 1 bell pepper from the seeds and cut crosswise into rings 2 cm thick. Fry them a little on one side and the other.
Place one tomato slice and crack one egg into each of the rings.
Continue to cook over medium heat until cooked through (about 4-5 minutes), season with salt and pepper to taste. Transfer to a plate and garnish with herbs.
5. Quinoa with cinnamon and apples
Try making a quinoa dish for breakfast. In combination with apple and cinnamon, the dish may remind you of aromatic charlotte.
If quinoa contains a large amount of protein, then the apple can release quercetin – one of the most important substances for runners, increasing endurance and reducing muscle soreness.
Peel and core 2 large apples. Cut them into cubes.
It is best to soak quinoa in cold water before cooking.
Pour 1.5 cups of water into a small saucepan, add 1⁄2 cup quinoa and chopped apples. Bring to a boil, cover and simmer the contents over low heat for 20-25 minutes. The apples will become soft and the quinoa will completely absorb the water.
Add 1-2 teaspoons of cinnamon (to taste) and place on plates. Add a teaspoon of honey or maple syrup.