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 Egg Lover

For John Bagge of Palos Verdes Estates, California, breakfast is a fried egg on wheat toast with a slice of Canadian bacon and two cups of coffee. The main problem? According to Stacey Whittle, R.D., of Healthy By Design in Santa Monica, Bagge's prerun meal is too low in carbs and too high in unhealthy fats that can weigh him down. Canadian bacon is leaner than traditional, "but he fries his egg and toasts his bread in the leftover fat," says Whittle. "Think how that fat solidifies when it cools. Imagine it in your arteries-it's not so good for the heart."

Makeover: To cut his saturated fat intake, Bagge can cook the egg in a pan misted with just a little olive oil and skip the bacon. A smear of mashed avocado-a source of monounsaturated fat-on a whole-grain English muffin helps keep "bad cholesterol" under control, says Whittle. Tomato and a small handful of spinach add flavor, carbs, and antioxidants. For extra carbs, he can swap the second cup of coffee for grape juice diluted with water, which keeps calories in check while hydrating him for his run.

Related: Surprising Health Benefits of Eggs

1 Comments
More From runnersworld
Keywords:
Related Content