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10 Best healthy (and tasty!) foods to eat before your morning run!

In Marathons and Races, Training for a Marathon by Surbhi Dhawan

1. How about a winning combination of complex carbohydrates and protein before you hit the door?
Throw in 2 large eggs, 2 slices of whole wheat grain toast, 1 tablespoon of jelly and 1 cup of orange juice.

2. Need something more filling that also tastes super-great? Opt for these American Blueberry Pancakes 60 minutes before your run!
Ingredients: 200g self-raising flour, 1 tsp baking powder, 1 egg, 300ml milk, a knob of butter, 150g blueberry, sunflower oil or a little butter for cooking,  maple syrup or honey.
Recipe: In a large bowl mix the flour, baking powder and a pinch of salt. Beat the egg in the milk separately, then add it to the bowl, and whisk till you have a sooth batter. Now add the melted butter, and half of the blueberries. Gently stir. Use this batter to make pancakes and top them off with some maple syrup and the remaining blueberries! Tip: You can also skip the syrup to cut down the calories. Source.

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3. 
Don’t want to wait 60 minutes before you put on your running shoes? Treat yourself to 1 cup of low-calorie cereal, with milk of your choice. Finish off with a cup of sliced bananas or strawberries. Tip: Stick to cereals with less than 2 grams of fibre, as muscles convert simple carbohydrates to energy faster than foods rich in fibre.

4. You know what else is easy-to-make and wouldn’t take an entire morning? Instant Oatmeal! Throw some in, with a mashed bananas, chopped nuts, and flaxseed in a bowl. Oats have complex carbs, banana has fast-burning carbs and potassium, nuts come with healthy unsaturated fats, and flaxseed are a great source of protein. Tip: While consuming plain oatmeal is recommended, you can also go for sweetened varieties if you’re looking at a long-distance run! CHECK OUT UPCOMING MARATHONS IN YOUR CITY!

5. Another great alternative if you’re going on a long-distance run is  Hummus and Carrots. This carb-and-protein packed combination, also contains sodium, so make sure you’re keeping yourself hydrated while on the move! Carrots also contain beta-carotene, which helps prevents sun damage.

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6. 
High on carbs,beta-carotene, Vitamin A, Vitamin C and Manganese – Sweet Potatoes make for a great pre-run food, and the best part? There are several ways you can cook them to tickle your taste buds, and suit your nutritional needs – at the same time. Mash and top them with your preferred spices and nuts, turn them into puree for an hummus-alternative-dip, or bake them into fries!

7.  If you’re planning for a 60 minute run, and need something light to  grab before you head out the door – go for a cup of greek yogurt, 1 teaspoon of honey, and granola on top! This meal combines both simple and complex carbs, along with protein. Since yogurt has a soft texture, it’s perfect for anyone who finds it hard to eat anything substantial right after waking up. The granola will keep your energy levels up, and the protein-intake will keep you full enough to prevent post-workout hogging.peanut-butter-and-jelly8. Looking at a 90-minute run? Grab a peanut butter-jelly sandwich. Two thin-slices of brown bread, with  minimal layer of peanut butter and jelly (don’t over-do it!) gives you enough carb-boost for a long-period of time. You also get a small amount of protein, and don’t feel weighed-down as much. Tip: You can switch things up with replacing bread with an English muffin with some chocolate hazelnut or almond milk spread to avail similar befits.

9. If you’re an early riser, and have time to spend on a meal – then bake yourself some Cocoa-French Toasties!
Ingredients: 6 cups whole-grain bread, 4 eggs, 1/2 cup milk, 3 tablespoon cocoa powder, 1 teaspoon vanilla, 1 teaspoon cinnamon, 1/3 cup walnut.
Recipe: Cut the bread into small cubes. In a bowl, whisk the eggs and add milk, cocoa powder, vanilla, and cinnamon. Add bread cubes to this mixture, add chopped walnuts, and bake in small muffin-cups for 20 minutes at 350 degrees. Source.

10. For a 30-40 minute run, you’re good to go after hydrating in the morning. If you didn’t have a heavy dinner, or are still a little hungry – simply go for a banana to replace the glycogen stores in your muscles and get you moving.

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