Wake and Shake: 7 Healthy-ish Vegan Breakfast Ideas for Runners

When I'm in Training SZN™, I'm intentional about the breakfast I get in before a long run or peak workout. I try to get a mix of protein, fat and carbs, with a heavy skew toward the carbs. If it's a real big day, my strategy is typically to eat two hours before I hit the road and then have a gel 20 minutes before I run (and if it's a real real big day, AKA a race day, I'll have a Maurten drink as well). But for the real food part of the fueling equation, I get into all sorts of fun breakfast creations. Let's get to it.

Here are the top 7 breakfasts in my rotation for pre-run carbs right now:

• Cinnamon Raisin Bagel
• Good Old Toast
• Granola with fruit
• Overnight Oats
• Pancakes
• Protein Waffles
• Energy Gel (in case of emergency!)

Cinnamon Raisin Bagel

This is my all-time favorite pre-run breakfast—a cinnamon raisin bagel toasted (on the bagel setting, so the inside gets crispy while the outside stays soft), almond butter, sliced banana and a healthy drizzle of raw local honey from the Matthews farmer market. Before I trained for my first big goal race, the Charlotte marathon, I had been intermittent fasting for two years—my eating window was noon to 8pm, so I didn't eat breakfast. When I transitioned back to eating breakfast to support my increased caloric needs, the trusty cinny raisin bagel was one of the only foods I could choke down at 5am in the morning before a session. And it's stuck in the number one spot ever since. 

Good Old Toast 

Here's another easy one for you: pop two slices of toast in the toaster and hit 'em with your spread of choice. My favorite combo right now is Dave's bread (or the Aldi knockoff to save a few bucks) with the Barney's chocolate almond butter. If we have sourdough bread from the farmer's market, I'll usually go straight carbs and put some jelly on it. Whatever the combo, I know this will go donw easy and sit well in my stomach before a long run.

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Granola with Fruit

If you're a talented baker (or blessed enough to have married one), then keeping homemade granola around should be a culinary priority. In my vegan household, it's a staple that my wife makes every week — oats mixed with nuts and dried fruit. Each batch doesn't last long around here, but when the granola jar is filled, I have a breakfast of it with fresh berries (whatever's in season), sliced banana and oatmilk. If store-you is more your speed, my favorite brand which you can at pretty much any grocery store is purely elizabeth.

Overnight Oats

Procrastinators beware: this one involves advance planning. The night before, take a cup and a half of oats, a few tablespoons of chia seeds, a scoop of peanut butter and a splash of oat milk and put them in a sealed bowl or container that's easy to grab-and-go (I use a Mason jar like a real ex-Brooklynite). I'll usually eat half before my run and half afterward before I have a bigger recovery meal. This is super versatile: it's great before the gym as well, kids love it and it's easy for travel.

Pancakes

You can't go wrong with chocolate chip pancakes. And that's especially true before a big workout: they're delicious, light in your stomach and have all the fast-digesting carbs to keep you fueled. My favorite vegan recipe is these chocolate chip pancakes from Curious Chickpea. Prep takes about 10 minutes, and if you make a double batch, you'll have enough for a week or two.

Protein Waffles (aka Proffles)

These waffles are not your mama's Eggos. A few months ago, my wife started experimenting with adding a few scoops of vegan protein powder to her regular waffle recipe (we use Aloha vanilla protein and the fluffy and crispy vegan waffle recipe from Jessica in the Kitchen). The results are fantastic: a soft, fluffy and nutrient-dense waffle with a good mix of carbs and protein. Add some sliced bananas and a glass of oat milk and you'll be loving life. I recommend making a big batch of these on the weekend and stashing them in the freezer for an easy post-run meal any day of the week.

Energy Gel (if you're in a pinch)

This last one is a bonus. If you really don't have time, just suck down an energy gel before you hit the road. It's at least better than running fasted. I'm guilty of doing this with a caffeine gel and foregoing both coffee and real breakfast when I'm traveling (and honestly, sometimes I'd rather have a chocolate Huma than whatever coffee the hotel is serving).