A good breakfast for runners should consist mostly of carbohydrates and protein, though portion sizes and amounts will depend on if breakfast is consumed before or after running, and training intensity [2]. Some examples of runner-friendly breakfasts include oatmeal with fruit and nut butter, smoothies with fruit, milk or yogurt, or a veggie omelet with toast or a bagel. These foods are loaded with carbohydrates to sustain activity, vitamins, minerals, and high quality protein to provide energy, fuel muscles, and aid with recovery [1].
References:
Tiwari, U., & Cummins, E. (2011). Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels. Nutrition (Burbank, Los Angeles County, Calif.), 27(10), 1008–1016. https://doi.org/10.1016/j.nut.2010.11.006
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