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Fueling and Breakfast for Best Race Performance

Whether you are running a 5K or a marathon consider beginning your day with breakfast!

Dollarphotoclub_43808394You need to experiment with various breakfasts and timing on your training runs to know what foods provide you with the most energy and do not negatively affect your gastro system.

Race day for a 5K and hard track morning workouts may not require fueling beforehand, but like any other runs you do need to fuel afterwards, based on the intensity and amount of time you exercised. Within 30-60 minutes of finishing you should have a snack/meal that contains protein and carbohydrates.

Your breakfast needs to include both protein and carbohydrates. Why? The protein is important for your muscles to rebuild and the carbohydrates create the quick energy and satiety to keep you moving.  It is particularly important to fuel for runs over an hour, but it is still important to test your individual metabolism for workouts that last less than an hour. See how you feel with fuel from breakfast and without to get familiar with your what your body needs.

There are a variety of breakfasts that provide energy:  banana and peanut butter, peanut butter and ½ bagel or whole wheat toast, yogurt with oats, dried fruit and nuts, oatmeal with milk and fruit, smoothies with almond milk, nut butter, berries and greens, eggs with greens, and or sweet potatoes.

Check-in with your team mates to see what they eat for breakfast.  What will you try before your run this Sunday?

A Note from Coach Stephanie: Remember that a general rule of thumb is that for each mile you cover, your body uses about 100 calories of energy. This gives you a sense of how much food is appropriate for your level of effort.