What do marathon runners eat for breakfast?
This question is about Running
Elle Penner, MPH, RD
Most marathon runners eat carbohydrate-rich foods for breakfast to top off muscle glycogen stores and provide quick-burning fuel during the race. Including a little protein and fat helps with satiety and steadies the release of glucose into the bloodstream.
If you’re running a marathon soon and are wondering what you should eat for breakfast, here are some delicious (and nutritious) options. Just be sure you give yourself enough time to digest your food before running; this is typically at least 90 minutes for a small meal, or 3-4 hours for a larger meal.
Here are 20 popular breakfasts marathon runners eat:
- Bagel with cream cheese or nut butter
- English muffin with peanut butter and honey
- Oatmeal topped with sliced banana
- Granola with Greek yogurt and fruit
- Cereal with milk and a piece of fruit
- Fruit smoothie made with tofu, yogurt, avocado, or almond butter
- Almond butter and banana sandwich
- Whole-grain waffles topped with fruit and a drizzle of maple syrup
- Fruit salad paired with an egg or yogurt
- Whole-grain toast with avocado or nut butter
- Fruit bowl topped with ½ cup cottage cheese
- Veggie egg muffins with whole-grain toast or fruit
- Peanut butter and jelly sandwich
- Ricotta toast topped with honey and fresh berries
- Whole grain pasta topped with pesto or a drizzle of olive oil and grated parmesan
- Breakfast burrito with potatoes, egg, and veggies
- Sliced apple with peanut butter
- Muffin topped with nut butter or an egg on the side
- Whole-grain banana pancakes and yogurt
- Almond butter-banana roll-up
