what to have for breakfast before a long run
Nutrition
The Runkeeper Guide to Your Pre-Race Breakfast
Your pre-race meal preferences will depend on individual factors, like your taste buds and the time you similar to wake upward before a race.
Studies show that a pre-race meal is benign to any runner to proceed your blood levels steady and provides energy to button yous through—peculiarly in longer races. Of course, every runner's greatest fright is eating something that might upset their stomach on race day. Y'all probably know already that foods high in cobweb (whole grains, vegetables, fruits) and high in fatty (fried foods/cheese/hamburgers) are definite no-nos. Your pre-race meal preferences will depend on individual factors, like your taste buds and the time you like to wake upwardly earlier a race.
We asked on Facebook what your favorite pre-run foods were for any distance, and this is what y'all came up with!
Eggs
If you take a lot of time before a race and are looking for a more than protein-heavy meal, try scrambled eggs. Protein takes longer for your body to assimilate—so yous'll have to eat a couple of hours earlier the race begins—merely eggs are a popular pre-race breakfast choice, especially for those who similar something "real" for breakfast. Eating a breakfast similar this, long enough in advance, leaves you lot well-fueled for a long race.
How Runkeepers Like It:
- 5k- coffee, h2o, and bagel. 10k- coffee, water, and eggs. i/2- coffee, water, and eggs with bagel.- Tom
- One-half bagel w/peanut butter. Few sips of java and water. Scrambled eggs for longer runs. –Dan
Bananas
Bananas are a good source of carbs (30 grams), but also incorporate a significant amount of potassium (400 mg), a mineral that runners frequently lose through sweating. Potassium helps to regulate muscle contraction and prevent cramping. Bananas are a favorite and "safe" pre-run nutrient because they're easy on the stomach and unlikely to cause any GI problems. Particularly proficient with yogurt, peanut butter, or granola.
How Runkeepers Similar 'Em:
- Mix low-fat yogurt, ane (frozen) banana, 1 spoon of peanut butter, one teaspoon of honey. –Jesper
- Natural PB or almond butter with a banana wrapped in a whole wheat tortilla. Oh, and java. –Jennifer
Refined Carbs
Processed grains like a plainly bagel, white staff of life, or pasta are safe race 24-hour interval eats. While refined carbs aren't as nutritious as whole grains, they're easier to assimilate because the grain is already cleaved down. Adding a little peanut or almond butter to your bagel or toast is a good source of protein and fatty, which helps make you feel fuller without weighing you lot down.
How Runkeepers Similar 'Em:
- Hot Columbian coffee with hazelnut international please creamer, a bagel with Philadelphia cream cheese and a peanut butter protein bar for my half and total marathon races – Mon
- Sourdough English language muffin, a little "I Can't Believe Information technology's Not Butter," and a stack of spinach in between. Get in my abdomen! –Rachel
Epitome via Daniella Segura
Oatmeal
Oatmeal contains nearly all carbohydrates, which is the kind of energy you need correct before you're nearly to run. Oatmeal tends to be more filling but is also a relatively bland nutrient that won't upset your tum. While it might take a little longer to fix and eat oatmeal than some of the other pre-race food options, it is yet a groovy pre-race option, particularly for those who prefer to eat an actual breakfast food for breakfast.
How Runkeepers Like Information technology:
- Oatmeal with cubed apples + cinnamon. Washed down with grapefruit juice. –Shawn
- Oatmeal cooked in water for any race (prevent diabetes – The trunk shouldn't run on empty) in addition to more than than 10 miles a banana. Both + a bagel for over xx miles. Lots of water the day before. –Jacqueline
Smoothie
A fresh fruit smoothie with milk or juice is a good pre-run option, especially if y'all don't like eating solid food in the morning. A liquid meal is also practiced for those who are likely to have a sensitive tum either before or during the race. Liquid calories are easier to digest because they get through your system faster than solid ones.
How Runkeepers Like It:
- Banana smoothie with chia and flax seeds. Extra chia seeds race solar day. –Kristine
- Banana pancakes with a dark-green smoothie on the side. –Sander
Go on in mind that it'southward never a good idea to add together something new to your nutrition routine on race day. Instead, experiment with some of these ideas and different portion sizes long earlier the race to optimize your breakfast.
Anything nosotros missed on our list? Permit us know in the comments?
Source: https://runkeeper.com/cms/nutrition/the-runkeeper-guide-to-your-pre-race-breakfast/
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