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January 15, 2016

Post Run Breakfast Recipes Round Up

Happy Friday, everyone!

Fueling your body with nutritious and nourishing foods is essential for healthy and optimal athletic performance. What you eat before a run matters for fueling your workout; what you eat after a workout is essential for faster recovery and overall athletic progress. 

The sports nutritionist and author Matt Fitzgerald argues in his book The New Rules of Marathon and Half Marathon Nutrition that your race day nutrition only matters so much when it comes to running well and avoiding the wall. Up to 75% of the nutritional preparation comes from consistent healthy eating (with plenty of complex carbohydrates).

Post Run Breakfast Recipe Round Up

Each run dips a bit into your glycogen stores. Glycogen is how your body stores carbohydrates and thus is the primary energy source for running and other aerobic activities. If you do not sufficiently replenish these stores, especially after a hard workout or a long run, your overall athletic performance will suffer, both in immediately and over the course of a full training cycle. You need to eat plenty of complex carbohydrates such as fruits, vegetables, and whole grains to keep those glycogen stores full and keep your fueled throughout your training.

Protein and healthy fats should also be part of your diet as a runner. Protein repairs the microtears in your muscles, thus promoting recovery and training gains. Fat, especially healthy fats such as omega-3 fatty acids, reduce tissue inflammation and oxidative stress and thus play a role in injury-free running.

Ideally, you should eat a carbohydrate-rich meal or snack with protein and healthy fat within 60 minutes after completing a workout. Eating within this window will replenish your glycogen stores, jumpstart recovery, and prevent runger. 

Post Run Breakfast Recipe Round Up

If you are a morning runner, breakfast truly becomes the most important meal of the day! These post run breakfast recipes will help you fuel properly after your run.

German Chocolate Cake Breakfast Bars from Athletic Avocado 

Persimmon Chia Pudding with Pomegranates from Pixel Sprout

Photo Republished with Permission from Sam Willey/Pixel Sprout

Photo Republished with Permission from Sam Willey/Pixel Sprout

Trail Mix Energy Muffins from A Healthful Heart

Peanut Butter Banana Overnight Oats from Breathe Deeply and Smile

Apple Cinnamon Pancakes from That Girl Shannon 

Lemon Blueberry Energy Bites from Pancake Warriors

Kabocha Squash Oatmeal from This Runner’s Recipes

Warm Coconut Peach Breakfast Freekah from In Fitness and In Health

Green Dragonfruit Smoothie Bowl from rachLmansfield

Cinnamon Apple Noodle Breakfast Bowl with Candied Nuts from Athletic Avocado

Post Run Breakfast Recipe Round Up

Photo Republished with Permission from Rachel DiCarlo/ Athletic Avocado

Cherry Limeade Protein Smoothie from SuzLyfe

No Baked Roasted Granola Bars from Simple Fit Foodie

Oatmeal Chocolate Chip Blueberry Muffins from This Runner’s Recipes

Chocolate Protein Snack Cake from Fit Mitten Kitchen

Mocha Frappuccino Smoothie Bowl from A Blissful Balance

5 Ingredient Saturday Stack Pancakes from A Dancer’s Live-It

Pumpkin Pie Oatmeal Bars from Pixel Sprout

Carrot Cake Quinoa Bites from Pancake Warriors

Acorn Squash Pancakes from This Runner’s Recipes

Acorn Squash Pancakes

Almond Joy Overnight Oats from Fit Living

Carrot Cake Oatmeal from Danielle’s Kitchen

Peach Salsa Egg White Omelet from SuzLyfe

Cinnamon Banana Bread Protein Shake from Fit Mitten Kitchen

Date Sweetened Oatmeal from rachLmansfield

Blueberry French Toast Oatmeal from A Dancer’s Live-It

PB&J Bites from Healthy Helper

Vegan Neapolitan Overnight Oats from Emilie Eats

Photo Republished with Permission from Emilie Herbert/ Emilie Eats

Photo Republished with Permission from Emilie Herbert/ Emilie Eats

No Bake Banana Pecan Protein Bites from A Healthful Heart

Post Run Breakfast Recipe Roundup via @thisrunrecipes #bgbcommunity #eattorun #recipes

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What’s your favorite post run breakfast?
What are your weekend plans?

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Filed Under: Nutrition, Recipes, Running Tagged With: nutrition, recipe round-up, recipes, running

Reader Interactions

Comments

  1. meredith @ Cookie ChRUNicles says

    January 15, 2016 at 10:10 am

    I am all about eating as quickly as possible after a run! I definitely make it within the 60 minute window and usually within 30 minutes. The sooner I eat, the better I find I feel and the less hungry I am in the hours after every single run.

    Reply
    • Laura Norris says

      January 17, 2016 at 8:47 pm

      I so agree – the sooner the better! It’s amazing how much of a difference a good meal makes for post-run recovery.

      Reply
  2. Susie @ SuzLyfe says

    January 15, 2016 at 11:54 am

    Thank you for including my recipes! I honestly can’t wait until I can have a big post run breakfast. I so miss that!

    Reply
    • Laura Norris says

      January 17, 2016 at 8:48 pm

      You should treat yourself to the biggest of breakfasts when you can run again! πŸ™‚

      Reply
  3. Suzy says

    January 15, 2016 at 1:05 pm

    I never used to like breakfast. It wasn’t until the last year or two that I really started consuming breakfast calories! And not even just that… I used to only eat sweet breakfasts and now I love savory ones. Sometimes I’ll even eat leftover dinner for breakfast like I’ll heat up a meat patty or something! These all look like great recipes. YUM.

    Reply
    • Laura Norris says

      January 17, 2016 at 8:48 pm

      Thank you! Savory breakfasts are so good – salty eggs and bacon/sausage are the best after a hard run! πŸ™‚

      Reply
  4. Angie @ Pace with Grace Blog says

    January 15, 2016 at 3:34 pm

    So many delicious and healthy post-run options! I love eggs and an English muffins with peanut butter after a run! I do need to mix it up a bit so these recipes will help :-). Have a great weekend, Laura!

    Reply
    • Laura Norris says

      January 17, 2016 at 8:49 pm

      Thank you! Your post run breakfast sounds delicious! πŸ™‚ Hope you had a great weekend, Angie!

      Reply
  5. Shannon says

    January 15, 2016 at 4:04 pm

    This all looks so good! Thanks for including me!

    Reply
    • Laura Norris says

      January 17, 2016 at 8:49 pm

      Thanks for your recipe! πŸ™‚

      Reply
  6. Jess @hellotofit says

    January 16, 2016 at 12:28 am

    Loving this round-up! I usually make eggs or a smoothie after a run (okay, both), but this is WAY more fun and delicious!!

    Reply
    • Laura Norris says

      January 17, 2016 at 8:49 pm

      Thank you, Jess! There are so many delicious breakfast – although a good batch of eggs is always delicious πŸ™‚

      Reply
  7. Margaret @ Simple Fit Foodie says

    January 16, 2016 at 5:57 pm

    Thanks for including me! These look like so many great options I cant wait to try making some of them πŸ™‚

    Reply
    • Laura Norris says

      January 17, 2016 at 8:50 pm

      Thanks for sharing your recipe! πŸ™‚

      Reply
  8. rachel @ athletic avocado says

    January 17, 2016 at 2:57 pm

    Thank you for sharing my recipes! Awesome round up πŸ™‚

    Reply
    • Laura Norris says

      January 17, 2016 at 8:51 pm

      Thanks for sharing your recipes – they look amazing! πŸ™‚

      Reply
  9. Carly @ FitLiving blog says

    January 19, 2016 at 1:44 am

    Thank you for including my recipe and for pulling together this roundup! I think I found my go-to source for yummy breakfast recipes right here πŸ™‚

    Reply
    • Laura Norris says

      January 21, 2016 at 5:47 pm

      Thank you for the awesome recipe to share! πŸ™‚

      Reply

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