Training Breakfast Idea's and Recipes

Breakfast as many of us know is such an important meal especially in relation to restoring energy after a morning workout. There are so many theories with regards to eating before the morning workout. We all face the questions of what should be consumed, what time, not eating before the workout - begin consuming calories after a few minutes of the workout.

For short (one hour) or less workouts, it’s not as important to consume a full meal before the workout. The body will have stored calories from the evening meal. Focus on eating the full breakfast after the completion of the workout (within 30 minutes of finishing). If the workout will be multiple hours (long training day) I will normally eat very little and begin consuming calories in the early stages of the workout. This eliminates the spike/crash effect that can occur when consuming a full breakfast too close to the workout. If the decision is to eat breakfast before the long workout, consume the calories at least two hours prior to workout start time. This will reduce stomach distress (because of the lack of digestion). Consuming calories two hours prior to my long (overnight) workouts beginning at 1AM or an early 4AM race start (many 100 mile running races have very early start times) is not possible for me (I do need some sleep!). There are many studies with respect to the effects of coffee (caffeine stimulation) and dehydration effect while consuming prior to the workout. I consume one cup of coffee prior to my long workouts and enjoy the “lift” from the caffeine.

Race breakfast tip – always bring your breakfast food items or research what the breakfast options (food choices, restaurants) are available at the race site. Many times, I have scrambled to find grocery stores near remote race sites or foreign countries (be prepared). During the DECA Ironman this year, calories were so crucial that my breakfast every day consisted of coffee and 4 pieces of cold pizza left over from the finish of the race (night before), yummy!

I do not like the taste of eggs so my breakfasts are normally cereal based with the addition of a cup of coffee. Below are two of my favorites.


Energy Breakfast
Healthy Cereal Recipes


No-Junk Granola
8-10 servings

6 Cups Whole Oats (do not use Quick Oats)
2 Cups assorted raw nuts and/or seeds (almonds, pecans, sunflower seeds, and pepitas)
1 Cup Unsweetened coconut
1 pinch of salt
1 teaspoon cinnamon
1 teaspoon pumpkin pie spice
1 Cup light maple syrup
1 Cup raisins
1 Cup cran-raisins

In large bowl mix all ingredients except the raisins and cran-raisins. Spray a large cookie sheet with a no-stick spray (Pam), spread mixture on the cookie sheet and bake in the oven at 350 degrees (Fahrenheit) for 15 minutes. Remove from oven, lightly toss and add raisins, cran-raisins. Return to oven for another 15 minutes, then remove and enjoy. Store in air-tight container.


Stick-to-your-ribs Oatmeal
1 Serving

1/2 Cup Whole Oats (do not use Quick Oats)
1 Cup Almond Milk (or skim milk)
1 Tablespoon of Peanut Butter
½ cup fresh or frozen berries (blueberries, raspberries)
½ banana (mashed)
Cinnamon
Optional – raisins

Mix all ingredients and cook until oats are cooked and mixture is thick, serve



Experiment with various quick breakfast items prior to or after your workout to find your best “food formula”.