Running Start

For many people having a balanced breakfast before work in the morning is difficult, especially when you train in the morning. But the benefits of having breakfast will convince you that it’s worthwhile having something to eat – at least before 10am.

If you don’t have a balanced breakfast, an exercise session in the morning will use energy stored from the previous day, leaving your energy levels low, causing decreased mental alertness and a general sense of tiredness during the rest of the morning.

Spending 10 minutes on breakfast will help you perform more efficiently at work during the morning, making up for the time used to prepare and eat breakfast. Breakfast also replaces some of the energy used in your previous running session, ensuring energy levels for exercise throughout the week.

If planned correctly, breakfast can provide a good part of your daily intake of energy, fibre, vitamins and minerals. Always try to include as many food groups as possible in your breakfast. If you are using a daily multivitamin and mineral supplement, breakfast is usually the best time to take these – remember that supplements are better absorbed if you have them with a meal.

A few simple guidelines to follow to make sure you get the most out of your breakfast.

1: Always include carbohydrate-containing foods as part of your breakfast – starches, fruit or dairy – to raise your energy levels. A sandwich or toast with a low-fat protein topping (e.g. cottage cheese or a slice of lean meat) or breakfast cereal with milk or yoghurt is always a good idea, but if you’re too rushed for this in the morning, at least have some crackers or a cereal bar on the run.

2: Cereal bars, health bars or sports bars can also provide the energy needed at breakfast time, but do check the fat content of these bars when buying them, as some can be quite high in fat.

3: For some people thereis nothing better on a cold morning than hot, cooked porridge, and with all the quick cooking alternatives available it only has to take two minutes to prepare this. Add some milk or yoghurt and dried or fresh fruit bits to the porridge to make your meal more nutritionally balanced.

4 :When you’re having one of those mornings when you are running (not walking) late (as all good runners tend to do) try the following; handfuls of mixed dried fruit bits, nuts, seeds and dry cereal – you can even have this dry straight out of the packet. Drink some juice or water to provide liquid to keep you hydrated during the morning, especially if you’re training.

5: Fruit is also an excellent way of providing fibre at breakfast time. Have some fruit topped with yoghurt or have dried fruit, again remembering to include lots of liquid.

6: A smoothie is also great for a breakfast on the run. Make yoghurt and fruit (fresh, tinned or frozen) the main ingredients to provide energy and protein. Blend in any selection of juice, raw oats, crushed cereal, oat bran, mixed seeds, honey and ice cubes. Vegetarian runners or runners doing ultra distance often struggle to get in enough protein so adding some skimmed milk powder to your breakfast smoothie will help to increase your protein intake.

7: Meal replacement supplements mixed with water or skimmed milk can also be used to provide energy and nutrients in a quick, convenient way. Your supplement should contain mostly carbohydrates, moderate protein and some fat. Most of these supplements however do not contain enough fibre – so be sure to make up for this with your food choices during the rest of the day. Liquid cereals are also a convenient drink to have as a meal replacement – look out for them in the breakfast cereal aisle in the supermarket.

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