What is a good breakfast for runners?

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

].