THE BREAKFAST CLUB LOOKING FOR THE BEST BREAKFAST TO FUEL YOUR RUNS? HERE ARE SIX TOP WAYS TO START THE DAY
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ating the right breakfast can make or break a run. If you run in the morning, you should ideally fuel up before you set off. This will give your muscles an energy supply to help you get the best out of your training, and it will fuel your brain to keep you focused and motivated. Plus, if you’re looking to lose weight, it’s worth noting that breakfast eaters – whether they run or not – are healthier and trimmer than people who skip it. This is because eating breakfast helps to balance your blood sugar levels, meaning you’re less likely to become ravenous and overeat later in the day.
WHEN’S BEST? Ideally you should eat something at least one hour before exercise. However, if you like to head out at sunrise, this may not be practical, so it’s important to tailor your breakfast around your training. The suggestions here can be split, so you can eat a little before you head out and then finish your breakfast later. A mini meal of 100 to 300 calories is plenty for runs of up to an hour. So for the early morning runner, this could simply mean an energy gel with water, or a smoothie.
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For longer runs – or if you run later in the day – aim to consume between 300 and 500 calories one to two hours before exercise. Whether you’re calorie counting or not, the best breakfast combinations are those rich in complex carbohydrates, plus a small amount of simple carbs, highquality protein and a little healthy fat. These breakfasts are tasty, simple and designed with runners in mind. So, if you need a little inspiration, these combinations will help you get the best out of your training…
spoonful of 2% Total Greek yogurt, a handful of berries and a cup of green tea. (Food guidelines: 317 calories, 42g carbohydrate, 15.8g protein, 8.4g fat.)
1: HEALTHY AND WHOLESOME Muesli is the perfect long-run fuel. The combination of wholegrains, nuts, seeds and dried fruit provides plenty of slow-burning energy, plus simple carbs to get your muscles working. Combine with milk and a spoonful of Greek yogurt for protein, and swap your milky cuppa for antioxidant-packed green tea, which has been shown to speed up fat burning and protect your muscles from damage. TRY THIS: 60g Rude Health Super Fruity Organic Muesli served with 150ml semi-skimmed milk, a
2: WARMING OATMEAL Porridge is the perfect winter warmer for runners. Make with semiskimmed milk for a creamy protein boost, or use half water, half milk for a lower calorie option. Stir in stewed fruit, banana or raisins for instant fuel. A sprinkling of cinnamon can help stabilise blood sugar levels, meaning you’re less likely to suffer an energy dip later. TRY THIS: 50g porridge oats or oatmeal made with 350ml semiskimmed milk, ½ tsp ground
EASY NUTRITION FOR RUNNERS
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21/08/2013 10:36