Balanced Breakfasts to Fuel your Run the Runway…and beyond!

Written By Martin Jarvis

Nourishing foods can make a huge difference to how you feel on your run day (and every day) both mentally and physically. Most important is the choice that you make for your first meal…breakfast! This is the one that sets your body up with the right energy and fuel for whatever demands come your way. Continue reading to find out more of Gemma of true.well.th top tips and recipes.

When it comes to breakfast it is very important that you eat foods that balance blood sugar, help to curb mid-morning cravings, and keep you full of energy until lunch.

TOP TIPS FOR MIND AND BODY BOOSTING BREAKFAST:

  • Keep breakfast low in starch and free of added sugar – skip the cereals and processed bread. 

  • Opt for savoury as much as possible 

  • Load-up with a good balance of protein, fat and fibre 

  • Keep it clean & make it yourself. Supermarket bought or pre-made foods can be loaded with hidden sugars and additives that will zap your energy 

  • Warm it up – cold foods in winter months can be a shock to the system and hard to digest. Eat warm foods or use warming ingredients.

GO SAVOURY 

Vege Stir-Fry & Smashed Eggs 

Load your breakfast plate with a good dose of protein, fat and fibre, with a vegetable stir-fry and smashed eggs. Add fresh chillies or grated ginger for extra flavour and a bit more warmth. 

  • Lightly stir-fry veg in a good quality oil, try olive or avocado oil. Use any vegetables you fancy, but aim for a rainbow of colours for the best gut nourishment. We suggest red cabbage, Brussels sprouts, broccoli and grated carrots.

  • Soft boil or poach two eggs 

  • Sprinkle with salt, pepper and fresh chillies or grated ginger (to taste)

  • Add a smashed avocado on the side if you fancy

DRINK IT 

Warming Immune Boost Juice  

Smoothies make great workout fuel, but they can be hard on digestion in winter months, and need to be adapted for cold weather. Opt for warming additions with spices like cinnamon and turmeric, or fresh ginger which also aids digestion. You could also try adding cooked foods instead of raw, think roasted sweet potato or squash.

  • 2 carrots or roasted sweet potato  

  • 2 oranges 

  • Half an avocado 

  • Chunk of grated ginger 

  • Half teaspoon turmeric and black pepper

  • Tablespoon pumpkin seeds 

  • Handful of walnuts 

  • Two tablespoons quinoa flakes 

  • Cashew or nut milk of choice 

A TWIST ON TRADITIONAL PORRIDGE 

Quinoa Loaded Porridge Bowl 

Porridge bowls can be a good pre or post run choice in cold weather, but ensuring it’s balanced is a challenge. Adding cows milk or honey will lead to a spike in blood sugar and is a sure way to see an energy slump a few hours later. Instead of oats with milk, try Quinoa flakes with water, and layer it up. Quinoa is one of the best sources of complete protein and full of amino acids, which are vital for building muscle and supporting tissue repair post exercise. If you do opt for oats, make it with water, and add flavour via berries and a nut milk. 

  • Cook 60g quinoa flakes in water 

  • Add two tablespoons of desiccated coconut 

  • Fresh berries of choice 

  • A tablespoon of almond butter

  • Almond or nut milk to desired consistency  

Check out True.well.th on Instagram for more ideas on nutritious recipes to help balance your energy and mood, and support your immune system. 

Martin Jarvis
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