It’s hard enough to drag yourself out of bed at 5am to go for a run, let alone think of creating a breakfast. However, there are numerous reasons why breakfast is important for people, especially runners.
Having a hearty breakfast kickstarts your metabolism and provides a burst of energy that will wake you up. Here are some breakfast recipes with high energy content that can be created in 15 minutes or less!
Yoghurt with Muesli: German Style
Total Preparation Time: 10 minutes
Makes 4 Servings
Ingredients
- 1/4 cup raisins
- 1 apples (peeled, cored and grated)
- 3 tbsps ground flaxseed
- 1 cup rolled oats
- 5 packets stevia extract (or to taste)
- 2 tbsps hazelnuts (chopped)
- 1 tbsp sunflower seeds (raw, hulled, out of shell)
- 2 tbsps dried apricot (chopped)
- 3 tbsps toasted wheat germ
- 2 tbsps dates (chopped)
- 2 tbsps slivered almonds
- 1 cup vanilla soymilk (or light plain)
- 1 cup nonfat plain yoghurt
Instructions:
Take a medium or large bowl and combine all of the different types of grains, as well as the stevia extract. Add the nuts and dried fruit. Completely blend the mixture so that everything has been mixed evenly.
This can either be done the day that the breakfast is being made, or it can be made a few days before for an even shorter preparation time. This mixture can be stored in an airtight container in the refrigerator for at least a week. When the breakfast needs to be made, combine the mixture with the soymilk, sliced apples, and nonfat yoghurt.
Whole-Wheat Bagel Sandwich
Total Preparation Time: 10 minutes
Makes 2 Servings
Ingredients
- 1/4 cup whipped cream cheese
- 2 tbsps honey mustard
- 2 whole wheat bagels (split)
- 1 slice low-fat swiss cheese (halved)
- 2 slices pineapple (canned)
- 8 slices turkey ham (deli smoked)
- 2 lettuce leaves
Instructions:
Take the cream cheese and the honey mustard and combine them together until they are mixed evenly and are perfectly smooth. Then, spread the mixture on the cut sides of the bagels.
For a lower calorie portion, spread the mixture on only one cut side of each bagel. Then, take the bagel bottoms. Place 4 slices of turkey ham on top of each bagel bottom, followed by a half slice of low-fat Swiss cheese. Add the lettuce on top of the cheese and within the leaves, carefully place a slice of pineapple. Put the bagel top onto the bagel bottom and enjoy!
Peanut Butter and Jelly Protein Oatmeal
Total Preparation Time: 15 minutes
Makes 1 Serving
Ingredients
- 1/3 cup old-fashioned oats
- 2/3 cup water
- 1 serving vanilla protein powder
- 1/2 teaspoon vanilla bean paste or extract
- 1 tablespoon natural peanut butter
- 1 tablespoon natural jam or jelly
Instructions:
Place the oats and the water into a small to medium-sized saucepan and place it on the top of the stove. Bring the water to a boil. Once the water is boiling, decrease the amount of heat that the saucepan is receiving until at least 90% of the water has been absorbed by the oatmeal.
Take the saucepan off of the heat source and whisk it thoroughly until it is light and fluffy. Add the protein powder and the vanilla extract. Mix until everything is blended together evenly. Put the oatmeal in a bowl and add peanut butter and jelly to the top.
High Protein Pancakes
Total Preparation Time: 10 minutes
Makes 1 Serving
Ingredients
- 2 Whole Wheat Frozen Pancakes
- 5 oz fat free vanilla Greek yoghurt
- 2/3 cups blueberries
- 1 tbs crushed almonds
- 1 tbs crushed hazelnuts
Instructions:
Heat up the pancakes in the microwave or in the toaster, depending on their instructions. Once heated, add the yoghurt to the top. Sprinkle the blueberries, almonds, and hazelnuts on top of the yoghurt and enjoy.
If you are in a rush, the yoghurt and other ingredients can be divided up between the two pancakes, which can then be folded and eaten like a wrap.
Bonus Breakfast Alternatives
1. Meal Replacement Shakes:
These shakes contain all of the protein, nutrients, and vitamins that a person needs to start the day. They are easy to drink on the go and will ensure that a person is consuming the right portion.
The main downside to this type of food is that the shakes contain artificial sweeteners, which could be unhealthy and will only work well if a person is eating a balanced diet. Shakes might also trigger overeating because the brain might not be aware that the body is satiated without having the experience of chewing.
2. Muesli Bars:
These bars have all of the protein that muesli has and are in an easy-to-eat format. However, they do not contain all of the nutrients that a person’s body need during the day and will need to be supplemented fairly soon after consumption.
Start Your Day With A Spring In Your Step
There you have it: half a dozen simple breakfast ideas that take less than 15 minutes to make!
These breakfast recipes for runners are guaranteed to start the day off on the right foot. They have an excellent mix of quick release energy in the form of carbs and slow release energy in the form of protein that will keep a person’s energy level sustained all day. Happy running!
If you have any breakfast ideas to share, be sure to share them with us!
