No matter your dietary restrictions, there’s a ‘magic meal’ to power you through your morning workout. Find it here.
4 low-fat frozen pancakes topped with 1 sliced banana and 1 tablespoon maple syrup. Serve with 1 cup low-fat milk.
The carbs top off your muscles’ glycogen stores, which are essential for endurance athletes, says sports dietitian Angie Asche. “Quick-acting carbs may also increase your performance and your time to exhaustion.”
2 cups rice cereal with 1 cup low-fat milk. Serve with 1 cup grapes, 1/2 cup diced pineapple, and dash of cinnamon.
Runners with Coeliac disease and gluten sensitivity can find carbs from gluten-free grains and fruit.
3-egg-white omelette cooked with olive oil spray and seasoned with black pepper and sea salt. Serve with 1 toasted English muffin with 2 tablespoons strawberry jelly, 1/2 cup sliced pears, and 1 cup low-fat chocolate milk.
If you’re trying to trim your waistline, the worst thing you can do is skimp on your pre-run fuel. “Cutting carbs would be very detrimental to your performance,” says Asche. Post-run, refuel with lean protein and complex carbs, but lay off indulgences like sweets and alcohol. Opt for a smaller dinner such as a sweet potato, a small chicken breast, and a cup of Brussels sprouts. A registered dietitian can create a nutrition plan for your specific training and weight-loss goals.
1 1/2 cups cooked instant oatmeal made with water and 1 tablespoon peanut butter, topped with 1/4 cup raisins, 1/2 cup defrosted frozen peach slices, 1 tablespoon maple syrup, and pinch of nutmeg.
Vegetarian and vegan runners should focus on their intake of protein, iron, and B12 (non-meat sources are fortified breads, juices, and cereals). For best absorption, pair iron-rich foods (like oatmeal and raisins) with sources of vitamin C – found in many fruits and veggies, including peaches.
Smoothie made with 1/2 cup frozen mango, 1 large frozen banana, 1 cup low-fat milk, 1/2 cup low-fat plain Greek yoghurt, 3 tablespoons instant oatmeal and 1 tablespoon honey.
The stomach empties liquids significantly faster than solids. But a smoothie won’t necessarily cure your GI woes. Keep a food journal while you train, noting foods and spices that cause GI distress before your long runs. “The night before a long run, keep things bland,” says Collingwood.
175g plain soy yoghurt with 1 diced apple and 1/2 cup low-fat granola, topped with 1 tablespoon honey. Pair with 3 scrambled egg whites cooked with olive oil spray and seasoned with black pepper and sea salt.
Dairy sources, like yoghurt and milk, offer protein and carbs – both crucial for performance and recovery. Unlike many dairy alternatives, which provide carbs but lack sufficient protein, soy-based yoghurt has both. Paired with egg whites, it’ll give you an extra boost.