Written by Lauren Long
Breakfast ideas after a long run
So you’ve just finished a long run, but have no idea what to eat for breakfast? We’ve got you covered!
After a long run, you want to prioritize protein and carbs. A ratio to strive for is a 3:1 carb to protein ratio, meaning for every 3 grams of carbohydrates you have 1 gram of protein.
Why carbs and protein are important after a workout
Carbs are important after a workout because they replenish the carbohydrate energy stores that were depleted during exercise, especially after a long run. Our bodies use carbohydrates that are broken down to build up and replenish glycogen stores in our body.
Protein is important after a workout because it plays an essential role in repairing muscles that were worked during exercise. Protein also aids in general recovery from a workout and helps you recover for the next time you exercise.
It is recommended that a small snack is eaten within 30 minutes of finishing your workout. It is important to find a snack with a 3:1 carb to protein ratio.
It is also important to have a regular balanced meal within 2 hours of finishing your workout.
If you run in the morning, here are some breakfast ideas for after your run
Small snack ideas (within 30 minutes):
- Chocolate milk
- A smoothie with your favorite protein powder
- A bagel with peanut butter or a nut butter
- A banana and nut butter
Breakfast (within 2 hours of your workout):
A great source of carbohydrates to replenish glycogen stores. You can add protein powder or a nut butter for protein, top with a fruit of your choice, nuts, or seeds.
If you are short on time, you could prepare oatmeal the night before and pop it in the fridge so it is ready for the next day.
Egg sandwich with fruit and avocado
A twist on the popular avocado toast. You could prepare eggs your favorite way and add avocado on top, making it into a sandwich. By adding the avocado, there is a source of healthy fat on top of the eggs, which are a complete protein.
Whole grain bread is a good option to use because it will keep you full for longer due to the fiber content, and it will contribute to the carbohydrate needs following a workout.
If you don’t like oatmeal or yogurt, another breakfast idea is protein pancakes. You can prepare them with ingredients like oats and bananas. There are many recipes out there, so you can try a couple and find one you like best.
Here is one I found from Eat the Gains:
- 1/2 cup rolled oats
- 1/4 cup vanilla protein powder*
- 1 tablespoon coconut flour*
- 1 teaspoon baking powder
- 1 teaspoon cinnamon*
- 1/8 teaspoon salt
- 1/2 small-medium ripe banana
- 1 large egg
- 1/4 cup milk
- oil or butter for cooking
And add toppings of your choice!
You could also continue with your current post workout breakfast but make adjustments to get the 3:1 ratio of carbohydrates to protein.
Also remember if your workout is over an hour, it is important to replenish your electrolytes. Check out our blog post on sports drinks and electrolytes for more information about why electrolytes are important and why it is helpful to consume them.
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