World best breakfasts for your Sunday long-run

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For runners, breakfast isn't just the first meal of the day, it's fuel. What you eat before your Sunday long-run or any longer race could significantly impact your performance, endurance, and recovery. Research indicates that having a meal before a race helps runners maintain stable blood sugar levels and offers the necessary energy to sustain them, especially during longer races or their long training runs. [1]

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Inadequate nutrition can make you feel lethargic and sluggish, causing you to hit a wall prematurely. Conversely, consuming an excessive amount of food before a prolonged run may result in cramps, unpleasant feeling of fullness, and various digestive issues that can be bothersome during the run.

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We are taking a look into healthy breakfast options from around the world to inspire you to try some new breakfast ideas that can fuel your long runs, or to prepare you for your marathon or half marathon races around the world. Many of these breakfast options offer the perfect blend of carbohydrates, proteins, fats, and other essential nutrients to boost your energy levels.

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What makes a good runner's breakfast?

The best breakfasts for runners are those that balance three key elements: Carbohydrates, proteins, and healthy fats. [2]

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Carbohydrates are your body’s main source of energy. It is recommended to choose complex carbs like whole grains or fruits, which provide sustained energy. The amount of carbohydrates you should eat before a 2-hour long run, or even longer runs, relies heavily on the individual’s build and weight; though as a rule of thumb, your breakfast should have a minimum of 200 to 300 calories.

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Proteins are essential for muscle repair and recovery. Food such as eggs, yoghurt, lean meats, and legumes are great sources. Consider consuming smaller meals consisting mostly of easily digestible carbohydrates paired with some protein, with a recommended ratio of about 3 parts carbohydrate to 1 part protein for optimal results.

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You’d also want to include healthy fats in your diet that support long-term energy release and reduce inflammation. Ingredients such as avocado, nuts, seeds, and fatty fish like salmon are excellent options for such healthy fats. Fat's main role during long-distance running is to supply energy, particularly in the later stages of the exercise. As the intensity of exercise decreases and the duration increases, the body relies more on fat rather than carbohydrates for energy. Maintaining sufficient fat levels consistently can help runners achieve optimal performance until the completion of endurance exercise. [3]

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Timing is key

Eating the right breakfast is essential, but timing is just as important. [4] Ideally, runners should eat a small breakfast with easy-to-digest carbs about 1-2 hours before running. After a large breakfast, wait at least 2 hours before a Sunday long-run and wait 3-4 hours before a marathon and then a snack 1 hour before. [5] If you have less time, opt for a lighter option like a banana with peanut butter or a granola bar to avoid discomfort, and go for something richer after the effort. 

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Even though it feels tempting to try something new, it’s not recommended to make any changes to your diet shortly before race day. Better stick to what works for you. Instead, use your long runs to experiment. For any new breakfast options you want to try, your long weekend runs are the perfect occasion. Opting for low-fat and low-fiber foods is ideal for the majority of runners, however, it is crucial to try out different foods to determine what suits you best. The aim is to have your own nutrition plan sorted out before the race day. [6]

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Breakfast options around the world

Let’s explore some of the World’s Best Breakfasts to get ready for your Sunday long-run, being able to promote stamina, recovery, and overall well-being.

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1. British: Porridge with peanut butter, banana & berries

Porridge is a classic breakfast choice in the UK, and it’s an ideal option for runners. Packed with slow-releasing carbohydrates, it provides sustained energy throughout longer runs. Adding a spoonful of peanut butter provides additional healthy fats and protein, while fresh berries or bananas offer antioxidants and potassium that help reduce muscle stiffness after intense training. This combination of ingredients makes it a balanced breakfast fuel before your run or when recovering afterwards. [7]

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Credit photo: Alexandru Acea on Unsplash

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2. Japanese: Miso soup with rice & fish

The traditional Japanese breakfast is light but packed with nutrition. Miso soup provides probiotics for digestive health, while the rice delivers easy-to-digest carbohydrates for energy. Grilled fish, rich in omega-3 fatty acids, are key for runners' stamina. Seaweed and vegetables add vitamins and minerals essentials for muscle function and hydration. [8]

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Credit photo: note thanun on Unsplash

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3. French: Oats, fruit, yoghurt and omelette.

France's favourite breakfast is bread, brioche and baguette, spread with butter, honey and jam. Young people are more likely than adults to eat Viennese pastries, fruit and cereals, replacing jam with spreads.

When planning your long run meal, a healthy French breakfast option that offers a balanced combination of proteins, fibre, healthy fats and nutrients includes a bowl of oatmeal with fresh fruit and nuts, Greek yoghurt and omelette or eggs. [9]

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4. Greek: Greek yoghurt with honey & nuts

Whilst a Greek breakfast involves bread and pastries, dairy products also have a significant role in the Greek breakfast custom. Greek yoghurt shines because of its dense and creamy consistency. Frequently, it is presented with a touch of golden honey and a scattering of crispy walnuts, producing a delightful combination of tastes. Greek yoghurt is powerful, containing twice as much protein as regular yoghurt. For runners, this means better muscle repair and recovery post-run. Topped with honey for quick energy and walnuts or almonds for healthy fats, this breakfast is perfect for both quick bursts of energy and long-term recovery. [10]

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Credit photo: Pablo Camarena on Unsplash

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If you are a fan of a savoury breakfast option, Greek cheeses, like feta and halloumi, bring a pleasant tang to breakfast meals. These cheeses enhance the flavour and provide a Mediterranean unique flair, whether sprinkled over scrambled eggs or baked into pastries.

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5. Spanish: Pan con tomate, Extra Virgin olive oil, garlic & Iberico

Pan con tomate, a classic breakfast in Spain, toasted bread with tomato, garlic and Extra Virgin olive oil, a delicious heart-healthy choice full of nutrients and vitamins. Adding Iberico we add protein making of this breakfast a fantastic way to start your day before a long-run full of energy ready for anything that comes your way. [11]

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Credit photo: Jamón ibérico on Ibericos de bandera

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6. Australian: Avocado toast with poached eggs

Australia's avocado toast has taken the world by storm and it’s a fantastic breakfast for runners. Whole-grain bread provides complex carbs, while avocados offer heart-healthy fats. Poached eggs on top add the perfect protein, essential for muscle repair. The combination of these ingredients creates a breakfast packed with energy. [12]

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7. Mexican: Huevos rancheros

Huevos rancheros, a popular Mexican dish, is a nutrient-dense breakfast that can power runners through their day. Made with eggs, corn tortillas, beans, salsa and avocado, it offers a perfect balance of protein, fibre and healthy fats. Eggs being the most complete pure protein, provide essential nutrients for muscle recovery, while legumes offer long-term energy through slow-digesting carbohydrates and fibre. Avocados, rich in potassium, help maintain electrolyte balance, which is crucial for runners to avoid cramps. [13]

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Credit photo: Paul Hanaoka on Unsplash

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8. Swedish: Rye bread with smoked salmon

A smörgås or sandwich made with rye bread is a typical breakfast or lunch meal for a Swede. Rye bread is high in fibre and complex carbohydrates, making it perfect for sustaining energy during a long run. Topped with smoked salmon, which is rich in omega-3s and you got a complete, runner-friendly breakfast that doesn’t require a lot of planning.

Salmon also provides high-quality protein to aid muscle recovery. You can add some cream cheese or yoghurt for calcium and probiotics for a complete, runner-friendly breakfast. [14]

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Credit photo: Salmon on pixabay

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9. Lebanese: Manakish with Za’atar, hummus & Sahlab

Lebanese cuisine is well known for its exotic flavours and variety. Manakish, special Arab flatbread with Za'atar, a blend of herbs and spices like thyme, sumac and toasted sesame seeds, not only aromatic but also packed with health benefits. Perfect to go with delicious creamy Virgin Extra olive oil hummus and finishing with Sahlab, a warm comforting milk pudding, very popular in the Middle East, perfect for a long-run on a winter day, topped with ground cinnamon and crushed nuts like pistachios. Definitely a whole feel-good and slow-release energy breakfast full of natural nutrients. [15] [16]

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Credit photo: Manakish Zaatar on Pinterest

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Credit photo: Sahlab on fooddolls

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10. Indian: Dosa with Sambar

Dosa, a fermented rice and lentil crepe from South India, is a favourite among Indian runners. Paired with Sambar, a spiced lentil soup packed with vegetables, this meal provides the perfect balance of carbs and protein. Rich in iron and fibre, this breakfast helps boost energy for long-distance run. [17]

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Credit photo: dosa on dailyreveries

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From the nutrient-dense Dosa with Sambar to the simple but powerful avocado toast with poached eggs, these breakfasts from around the world provide the right mix of energy and nutrition to support a runner’s performance. Ready for that long-run on a Sunday, these meals will help you to hit the ground running, both literally and figuratively.

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Fast breakfast options when you’re short on time

If you don't have much time, think about choosing a quick carbohydrate source such as a sports gel and sports drink mix to replenish your energy and hydration within half an hour of starting your run.

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They are efficient and easy to use for getting a rapid energy boost while engaging in long-lasting physical activities. They are formulated for quick digestion, supplying the body with carbs that can be quickly converted into glucose to fuel the muscles. This can assist in postponing exhaustion and boosting performance, particularly during extended distance races.

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We also recommend you fuel yourself with extra energy or recovering after a long-run with our award winning flavoured nutritional OTE products. On our website you can find a wide range of natural flavoured energy gels, drinks, bars and recovery drinks.

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For instance one gel provides the energy for about 45 minutes of running, so for a long-run don’t be tempted to take two gels at a time because they should be spaced about 45-50 minutes apart. The secret to successful fuelling is to have the gel just before you need it. To learn when the time is right for you involves practice, so start making use of gels during your long-distance training sessions. [18]

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Follow these breakfast ideas from around the world and many others in the Nutrition section of our blog with ideas for delicious breakfasts that will keep you energised during your long running sessions.

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References

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[1] https://www.redbull.com/gb-en/running-nutrition-guide#:~:text=Research%20has%20shown%20that%20eating,need%20to%20wait%20so%20long

[2] https://therunningchannel.com/best-breakfasts-for-runners/ 

[3] https://www.runnersworld.com/nutrition-weight-loss/a20853982/the-proper-way-to-fuel-before-a-long-run/ 

[4]  https://www.bbcgoodfood.com/health/fitness/what-eat-your-run 

[5] https://marathonhandbook.com/what-to-eat-before-a-marathon/ 

[6] https://www.runnersworld.com/nutrition-weight-loss/a20853982/the-proper-way-to-fuel-before-a-long-run/ 

[7] https://www.runnersworld.com/uk/nutrition/diet/a775166/is-porridge-good-for-you/ 

[8] https://lifebymikeg.com/blogs/all/japanese-breakfast-is-the-superior-breakfast 

[9] https://www.france.fr/fr/article/petit-dejeuner-francaise/#quand-apparait-le-petit-dejeuner-dans-le-quotidien-des-francais--1 

[10] https://clandeboyeyoghurt.com/blog/greek-yogurt-and-honey-a-delicious-and-nutritional-pair 

[11] https://www.olivetomato.com/pan-con-tomate-recipe-spanish-breakfast-toast/ 

[12] https://www.runnersworld.com/nutrition-weight-loss/a20851409/super-charged-avocado-toast/ 

[13] https://fitbottomedgirls.com/2018/11/eat-like-a-pro-runner-with-this-huevos-rancheros-recipe/ 

[14] https://www.running4women.com/the-best-foods-to-eat-to-fuel-your-run/ 

[15] https://www.acedarspoon.com/mediterranean-hummus-toast-with-zaatar/ 

[16] https://bakkali.app/blogs/bakkali-bites/the-delightful-delicacy-of-sahlab-a-creamy-and-aromatic-middle-eastern-treat?srsltid=AfmBOopPq_rzn99w1p8SVOf-b5zQ3GziwASH2X4i8LjlejbnRfPna9W9 

[17] https://luxe-magazine.co.uk/2023/09/dosa-the-secret-to-great-north-run-success/ 

[18] https://www.bbcgoodfood.com/health/fitness/what-eat-your-run 

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