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Healthy Breakfast At Home

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By alfat. healthy breakfast menu. Published at Thursday, June 21st, 2018 - 18:09:28 PM.

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The age-old question "What should I eat before a long run or race?" plagues every runner. An ideal preworkout meal is high in carbohydrates, moderate in protein, and low in fat--the latter two are harder to digest, and can cause GI issues. Try different meals during training to see what works for you, and give yourself two to four hours to let things settle.

Here are six to choose from:

Basic

Photo by: Mitch Mandel

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, M.S., R.D. "Quick-acting carbs may also increase your performance and your time to exhaustion."

Gluten-Free

Photo by: Mitch Mandel

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 Celiac disease and gluten sensitivity can find carbs from gluten-free grains and fruit.

Weight Loss

Photo by: Mitch Mandel

3-egg-white omelet 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 prerun fuel. "Cutting carbs would be very detrimental to your performance," says Asche. Postrun, 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 (find one here) can create a nutrition plan for your specific training and weight-loss goals.

RELATED: Lose the pounds, feel great, and run your fastest with Run to Lose from Runner's World.

Vegetarian or Vegan

Photo by: Mitch Mandel

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 (nonmeat 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.

Sensitive Stomach

Photo by: Mitch Mandel

Smoothie made with 1/2 cup frozen mango, 1 large frozen banana, 1 cup low-fat milk, 1/2 cup low-fat plain Greek yogurt, 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.

RELATED: 11 Impressive Bullet Journal Designs Runners Are Using

Dairy-Free

Photo by: Mitch Mandel

6 ounces plain soy yogurt 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 yogurt 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 yogurt has both. Paired with egg whites, it'll give you an extra boost.


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