Running Nutrition

The 4 Best Breakfasts For Runners

Small changes can turn your pre-run breakfast into a power-packed starter for your day
By Ashley Gartland runnersworld
 

For the Fast Food Eater

Busy working mom JoAnn Flett of Newtown Square, Pennsylvania, has eaten a prerun toaster waffle with half a teaspoon of butter and a teaspoon of peanut butter most mornings for the past decade. The waffle delivers quick carbs to fuel her runs-and takes less than five minutes to prepare. But according to Kristine Clark, Ph.D., R.D., director of sports nutrition at Penn State University, Flett's breakfast lacks calcium, iron, and antioxidants like vitamins A and C-all needed for good health and to continue running strong.

Makeover: Flett could boost her intake of quality carbs by swapping the traditional waffle for one made with whole grains. Topping it with berries and fat-free yogurt adds calcium and antioxidants while shaving calories and fat. Or she could ditch the waffle and have a hard-boiled egg (made ahead of time), a piece of fruit like an apple, and a single-serving container of fat-free Greek yogurt. The high-carb combo is just as quick to assemble but contains fewer calories with more protein to keep her full, says Clark.

Related: When It's OK to Indulge in Your Favorite Foods
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