Breakfast is so important to get right before a long run or race. When working out what to consume, consider that you’ll need to top off your glycogen stores by eating a meal that contains mostly carbohydrates with moderate protein and fat, that is easy to digest and also ensures that you feel satiated. No one needs those hunger pangs mid run!  I almost always do my long runs in the mornings, and through trial and error, have managed to figure out what works well for me. I generally eat a bowl of quick oats, with three teaspoons of sugar, a handful of chopped almonds and a scoop of creatine. I make it with 1% milk and it takes 40 seconds in the microwave, so it’s super quick and convenient! Sometimes I’ll have a cup of tea, but more often than not, I’ll just drink water.   

Total Macros:

Carbs 60%

Protein 20%

Fat 20%

Total Calories: 300 (or a little more depending on my toppings)

Everyone is different with their long-run breakfast. I have friends who eat bagels with peanut butter, some who eat rice and graham crackers, and others who do different versions of overnight oats, sometimes with bananas and/or berries. The key is to work out what works well for you, and will ensure that you have a settled stomach when you run. It might take a few different tries to get it right, so start early in your training cycle and persevere. 

I know many people who get up early to eat breakfast before a long run or race so that it can digest, but I generally eat breakfast about 30 mins before leaving to run; it’s never caused me any issues. If I’m running a marathon though, the chances are that the gap between breakfast and running is longer than if I was heading out for a long run from home, so on race day I top up my breakfast by eating as much of a Cliff bar as I can stomach on the way to the race, as well as drinking Gatorade. This combo has worked well for me for years, and so while I’m often tempted to try out new things, I don’t dare mess with something that’s not broken.

I’m curious…What works for you for pre-long run/race breakfasts?