Before a long run, I strive to eat a 400 â€“ 500 calorie breakfast (+ a post-run breakfast) to ensure I have the necessary energy to get through my workout. By the time I wake up, I havenâ€™t eaten anything for at least 9 hours, and my tummy is typically growling. I do believe you can train your body to eat breakfast, a habit that I think is pretty clutch for runners â€“ as well as everyone else. Itâ€™s true, you know â€“ eating breakfast helps you live longer!
My normal pre-long run breakfast is a peanut butter sandwich with a banana. But I wanted to try something new! This breakfast combines all the necessary components for a fueling breakfast â€“ carbohydrates, sugar, and protein. 🙂
Workout Protein Pancake
Ingredients (for one serving):
- 1/4 cup whole wheat pancake mix
- 1/4 cup oatmeal
- 2 tablespoons soy milk
- 1 egg
- 1 tablespoon vanilla protein powder (I used brown rice protein)
- Fruit for topping
- Syrup for topping
- Grease and heat a griddle on medium heat
- Combine all ingredients except fruit and topping and shape into a pancake form on the griddle
- Cook until golden brown and carefully flip.
- Cook the other side.
- Top with fruit and syrup.
Iâ€™ll let you know how well this fuels me through my workout at lunch!
I only need to let food digest for about 30 â€“ 45 minutes before running so itâ€™s time for me to get out of here. 🙂
What do you eat before workouts? How long do you have to wait for digestion?