Breakfast for Runners: Most Important Meal Of The Day

What's the magic formula for breakfast for runners? And is it really the most important meal of the day? These questions (and lots more) answered by running nutrition guru Elizabeth Inpyn, in this video.
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[@tammy3mendez]

Oatmeal, with blueberries and walnut, a banana and a cup of coffee

[@jeanlee28]

Actually, I log miles at dawn on empty stomach like you said, because eating before running would make me throw up. After running, I feel so tired and hungry. I normally eat Korean style meal with brown rice and various veggie side dishes. 😉😜 Thank you for sharing great ideas, coach Elizabeth!

[@TheRunExperience]

(coach Elizabeth here) - thank YOU Jean for commenting. I love it that you made your post-run meal your own style. I love Korean food. A tip for those fasted runs - be sure you're hydrated. You're already asking a lot of your body and giving it that extra hydration boost will help. You can also look to add some BCAAs before your run. I like the Body Health brand. Take them about 30 minutes before you start.

[@jenniferscherer6573]

My favorite breakfast, when I have time, is a veggie packed frittata and a cubed, mixed white and sweet potato bake. For a fast breakfast, oatmeal with nuts and banana or scrambled egg with avocado. I love a bagel with cream cheese, smoked salmon, and salsa. I wouldn’t pass up a chocolate chip pancake though, smeared with a seed or nut butter. 😉

[@TheRunExperience]

That all sounds delicious!

[@TheRunExperience]

(coach Elizabeth here) - this sounds delicious Jennifer, can I come for breakfast? :-)

[@1803sunnyday]

I was pre-diabetes so I do IF, skip breakfast on my non-running day. It works.

[@TheRunExperience]

(coach Elizabeth here) - I have a lot of my pre-diabetic athletes do IF. It works very well. Glad you've found success.

[@linkzyofficial]

Ha personally I feel like passing out without a good bowl of oatmeal good on you though congrats

[@karenmetzger1878]

This was excellent!!!! Thanks!!

[@sandrawilliams5647]

I run in the evenings and I'm a vegetarian/vegan so I eat breakfast sometimes it depends on what time I get up, I usually don't be hungry in the mornings until midday that's when I eat. Thank you for the nutrition tips.

[@TheRunExperience]

(coach Elizabeth here) - you're very welcome Sandra. I admire you running in the evenings - if I put it off until later in the day, sometimes it doesn't get done. I say... eat when you're hungry in the mornings, just make sure when you eat that its nourishing food. :-)

[@shaneb6830]

I break my fast at noon because I still do IF 👍. And when I do break my fast, oatmeal with kimchi and a sunnyside egg is still one of my gotos!

[@TheRunExperience]

(coach Elizabeth here) Oatmeal and Kimchi... an Inpyn Special. Lol

[@AdityaFingerstyle]

It's called breakfast because we break out fast ? Holy shit !!

[@DartmoorPaul]

Avocado toast this morning with our homemade bread and fresh eggs from our own chickens! LUSH. I also added some cumin, cayenne powder plus pumpkin and sunflower seeds to the avocado

[@DartmoorPaul]

Favourite breakfasts, smoked salmon & scrambled egg or mashed avocado with seeds & cumin on my own wholemeal bread with poached egg.

[@TheRunExperience]

YUM!

[@northernninjarunner5506]

Hey Coach Elizabeth great video as always. I enjoy one of you’re breakfasts you did a few years ago in you’re kitchen, I have changed the recipe a bit. Scrambled eggs with spinach on crumpets with pumpkin seeds and nuts. I love it. Not sure if you have crumpets in the 🇺🇸, we have them in the 🇬🇧. Have a great weekend 👊

[@TheRunExperience]

Crumpets aren't very common over here, but that sounds so yummy!

[@TheRunExperience]

(coach Elizabeth here) - crumpets... what the heck are those? Lol, just kidding. Total British thing but I had them when I was in London (multiple times) and loved them. Its so cool that you've used and personalized one of my recipes. Thanks for sharing, it made my day.

[@hornedgod2873]

It’s like you can read my mind. Just what I needed once again.

[@TheRunExperience]

(coach Elizabeth here) - Haha - didn't I mention I'm a mind reader? :) So glad these are helpful. Thanks for taking time to comment.

[@hornedgod2873]

@@TheRunExperience : My pleasure. You and the other coaches have helped me immensely over the past year.

[@tonyofarrell2775]

Jesus ,your an ass wipe

[@aurangzaib3442]

Thanks

[@brianwest3089]

Eating a bag of chips as I watch this....

[@LittleMrsW]

I love oatmeal with a tsp of chia seeds cooked in with the oats, along with mineral salt, vanilla, and sometimes cinnamon or maple extract, topped with almond butter or peanut butter. I cook it before my run, then let the oats soak up whatever water/almond milk is left while I'm out so it's perfectly creamy when I get back.

[@mbengaful]

White eggs and creamed coffee for me. With some bread or oatmeal if I have some time before going for the run.

[@ericlesportif]

Variation between Smoothies, oatmeal, bagel+eggs after the race except Race Day

[@TheRunExperience]

(coach Elizabeth here) - all great options Eric.

[@marianotevalan4344]

After my morning practice my usual breakfast is oatmeal with corn flakes, one to two bananas, milk , a tablespoon of chia seeds and some honey it tastes really good but I want to have a little more of different breakfast options

[@johngardner1898]

Way to drop in the "Capn' Crunch" at the last second. Huge. I haven't had it in years, but I'm planning on a bowl after my first ultra next month! Also, rental car analogy. Whoa.

[@elitehaxxor8025]

I'm big on oatmeal with maple syrup, blueberries, and protein powder alongside either 1 slice of toast or 2 eggs and water or tea.

[@rachelatwood9555]

naming breakfast cereals made me flash back to elementary school where we had the variation on tag when you could avoid becoming "it" by leaping into a squat and listing 10 of whatever category was declared--breakfast cereals was a common refrain. If you fall down or can't name them all in fast succession, you're automatically "it." This game was hell for the most extreme hippie kids who had little-to-no exposure to mainstream consumer culture :-p

[@TheRunExperience]

😂

[@TheRunExperience]

(coach Elizabeth here) - what a fun game of tag... I miss tag (and elementary school). Hahaha - hell for hippie kids. I laughed out loud.

[@clebdad]

I looked into this but I can find very little on the subject, can a shake be a daily meal? I always add some kind of fiber and whole food ingredients along with my powders but my concern is that blending changes how fast it’s digested. I’m wondering if an entirely blended meal because a blood sugar bomb even if it is really high in protein. If blending is the #1way Im getting my vegetables for instance, is that ideal, benign, or harmful?

[@TheRunExperience]

(coach Elizabeth here) - excellent question Caleb. A shake can be a meal - it has to include protein and fat though or you're right... it becomes a blood sugar bomb. Blending does change some of the digestive properties but its better than not eating healthy foods at all. If blending your veggies is how you get them down, then blend away. Studies have shown that its more satiating to chew your food, but if you slowly sip your blended drink (over 30min) then that can help you feel full. I'd recommend a mix of liquid and solid meals.

[@matthewplacke]

You say to make sure and eat carbs, fats and protein for breakfast. When you trigger an insulin response it opens the door to the cells for everything that you consume to come in. Usually eating carbs and fats together is a bad idea. Either carbs and protein, or fats and protein.

[@MrCleverclips]

Two eggs fried, on toasted bagel with kale or spinach. Cereal with protein powder. 100% juice smoothie, blended myself or from a bottle.

[@TheRunExperience]

(coach Elizabeth here) - I've done oatmeal with protein powder, but never cereal. Interesting idea. Does it change the consistency of the milk... make it thick?

[@MrCleverclips]

@@TheRunExperience I don't use the full amount (two scoops) because it does make it thick so I'll use a half a scoop

[@erenarmin6403]

I have oatmeal and a bit of honey and on luck days some blueberrys and at lunch a smoothie with bannas,spinch,strawberrys,carrots,Chia seeds,peaches,blueberry and at dinner 3 or 2 hours before I run at 6pm I eat my mums food which is high in calories and fat I'm wondering what I should do to replace dinner like what foods.

[@robertshay9235]

I’m an egg whites after my run or workout but I really just want a big bowl (or 2) of cocoa pebbles

[@Eon0007]

In the UK.. I have Weetabix with Blueberries & Muesli.. That sustains me till midday.

[@jasper2point0]

Great video Coach Elizabeth, although I know that I would have stuff to my oatmeal, chia seeds, banana and protein powder breakfast, no matter what you said, although I do have some time off next week so I will be doing a couple of pre race runs usually followed by beans on toast as a reward. Thanks again Elizabeth.

[@TheRunExperience]

HAHAHAHAHA! Good for you - don't always listen to what I say, you have to do what's right for you. I'm glad we agree on breakfast though :-) I always appreciate your input and comments Jasper.

[@jasper2point0]

@@TheRunExperience Oh I always listen to you Coach Elizabeth, because of these videos there are so many tips that have helped with my recovery year, so much so that I had my first marathon of the year and I did it so much better than expected with a lot less preparation than I expected (due to work commitments) so things like my fuelling, CBD oil, pre and post training recovery food has really changed this year for my conditioning and also recovering from the injuries from last year. So again, thank you so much.

[@dksingh4u443]

Thanku for suggest ....love from india😊😊

[@TheRunExperience]

(coach Elizabeth here) -- you're welcome! Love right back.

[@dksingh4u443]

😊Hey Coach ..pls suggest how i complete 5 km running in 24 mint . these time my 5km timing is 30 mint how to manage it?

[@richardmiddleton7770]

4-6 eggs scrambled, half an avacado, brazil nuts, 90-100% dark chocolate. Not before a run though! Runs are always fasted early morning even before coffee!

[@joshuagreen9252]

We are insulin sensitive in the mornings so shouldn't have carbs in morning so there's that. Fat and protein is ideal based on science.

[@jenz1138]

I like to run with an empty tank. Then I eat about 45-60 min. afterwards...I like to let the furnace continue to burn first. I eat egg whites & Kellogg's All Bran Buds w/skim milk.

[@richardmiddleton7770]

You should eat the whole egg, that's where the best nutrition is! Skimmed milk has very little nutrition aswell! You must be starving like 2 hours after that, literally!

[@theodoreboyer2275]

I found this very useful.

[@TheRunExperience]

(coach Elizabeth here) - glad it was helpful information. Thanks for leaving a comment.

[@AdityaFingerstyle]

Coach Elizabeth seems like such a nice person !

[@TheRunExperience]

She is! 😊

[@bradbunger]

Do not eat breakfast here. If I eat breakfast, I feel like I’m starving all day, so starting with no food as long as I can go, works for me. I lost 50 pounds in three years and have 20 more to go! Best of luck to all 👍

[@TheRunExperience]

(coach Elizabeth here) - I'm glad you found something that works for you Bradley. losing 50lbs is a huge accomplishment. I find some days (most days) I need breakfast, but I can understand not eating in the morning as well. Keep up the good work.

[@richardmiddleton7770]

If you're starving after breakfast you're eating the wrong breakfast, probably full of refined carbs and little nutrition. Eat 4-6 eggs and an Avacado or some veg and you won't be hungry for a good 5 hours.

[@MrCol104]

I need to lose weight but am not sure how best to tackle it. Biggest fear is leaving myself ‘empty’ and hitting the wall during a run or race.

[@Angeliqueceramique]

MrCol104 you won't loose weight just with running,combine it with some strength training and support it with healthy food,you be good to go 👍

[@TheRunExperience]

(coach Elizabeth here) - I totally get that fear. Best way is to look at your current daily diet and see where you can make easy or significant changes. (example, take out excess alcohol or late night snacking). From there, work on adding in healthy foods and hopefully that pushes out some unhealthy ones. Lastly, "diet" or eat significantly less on easier training or rest days and fuel properly on hard or long running days.

[@richardmiddleton7770]

You need to gradually ween yourself off carbs and more onto fats and protein. Try a bit of fasting at first by pushing your first meal back by 30 minutes every day. When you get off the carbs and become a fat burner you will almost never hit 'the wall' again. It takes time, depending on how long you have relied on carbs and frequent eating/snacking, stick with it.

[@Morzeism]

Don't forget, Kipchoge's tea = tea+milk+shugar

[@TheRunExperience]

(coach Elizabeth here) Ha. I know right? Simple energy- sugar and caffeine and a little protein from the milk. :-)

[@reallife5595]

Oatmeal and 3 eggs over hard.

[@billsemenoff]

Chocolate chip pancakes?? I guess 3000 calories or more per day gives you a whole lot more freedom to eat almost whatever.

[@TheRunExperience]

(coach Elizabeth here) - I know right?!!! When I was swimming in college I ate thousands of calories, never counted a single one. Oh i miss those days. Lol

[@jaafarawadallah514]

my fav morning meal is 3 duck eggs with one avocado and whole grain toast or oatmeal with hemp seeds berrys and nuts

[@TheRunExperience]

Yum!

[@TheRunExperience]

Duck eggs... where do you even get those? I like your breakfast ideas - all solid choices.

[@jaafarawadallah514]

@@TheRunExperience my mom friend works on a farm she has duck and give us duck eggs

[@richardmiddleton7770]

@@TheRunExperience Most big supermarkets in the UK stock duck eggs. They are big and creamy and have huge yolks, 3 of those and you're full as an egg!

[@joshhead9368]

Let's not forget that Phelps takes a huge bong rip before he eats all that haha.

[@kevc.2958]

you missed my favorite cocopops XD

[@KerryFairbanks]

Left over pizza and gummy bears let's gooo

[@bichonmomr]

Michael Phelps breakfast inspired by binging all night on weed

[@arinmccarthy5525]

I drink a Monster white and have a MetRx bar. It’s the exact same, every day, for 2 years.

[@sujeetboxer8171]

i like female marathon runner.. love from India

[@TheRunExperience]

(coach Elizabeth here) - welcome to the channel. Happy running friend.

[@sujeetboxer8171]

@@TheRunExperience thank you

[@Zeuskazoo]

Hard boiled egg or a banana will do the trick

[@iberiksoderblom]

All that shit you mentioned at the beginning of the video, it might be breakfast in USA, but not in more food-civilized countries. It's at best deserts and contains nothing good for you. Fasted training is ok, but dont make it hungerrunning. Oatmeal, with assorted nuts and seeds and dried fruits. In training, more fruit. Types of nuts and fruits can vary pr. week. Before competition, more outmeal and granulated 70+% dark chokolate and then boiled with water and taken with protein. Oh I forgot, eggs are great ! To get enough wegetables, I make a lot of wok-style food, with all sorts of different vegetables. The more the better ! There is no "one superfood".

[@gokiwi2642]

Haha yep sounds pretty on to it there, 👍

[@hornedgod2873]

The beginning of the video was a joke not a recommendation.

[@Hat65]

Breakfast is NOT the most important meal of the day. Intermittent fasting is amazing!

[@dimitris7505]

Wow what an amazing comment...

[@ver6711]

I agree with this. That phrase was coined by Kellogs to sell their cereal. Google it up.

[@Hat65]

@@ver6711 Yes! 👍

[@becky9387]

break...fast ;)

[@TheRunExperience]

(coach Elizabeth here) - I believe I said - its ONLY the most important meal of the day IF its after your training. I advise a lot of athletes to use IF.

[@zanzibar1528]

I just eat a ton of potatos

[@lincolnabraham6733]

Guys...here i must strongly disagree...Please check channel of Thomas Delauer, Fledge fitness or Dr. Eric Bergs channel...topic is INTERMITENT FASTING... which i have been doing for years and running on empty stomach 25 or even 30 hours fasted quite a big weekly loads of mileage and races also... feeling great and performing best times each year as i go with this...please do not follow this mainsteram old scholl idea that breakfast is the most important or you just have to be snacking each 3 hours... it is basicly tottally against how our body is designed :-)

[@Kelly_Ben]

Not everyone can do intermittent fasting. I get migraines if I go too long between meals, which will put me in bed for 2-3 days. Different bodies, different methods.

[@jenniferhill2818]

Every one is different. I lost a lot of weight on Keto for almost a year, however I couldn't train as hard. If I go too long without fuel or do keto, I get tired quicker. Any advice for training hard with IF or keto?