If you like going for a long morning run on an empty stomach, then this is the best advice you could read. You see, if you’re anything like me, you don’t like running on a full stomach, in fact you prefer running on an empty stomach.
No matter how long my runs are 10 km, 14 km, 19 km I never eat before hand. I will usually consume nothing other than a glass of water with Ph drops.
When I return home I am exhausted and hungry! And usually if I don’t think ahead I’m not sure what to eat.
If you’re anything like I use to be, then refuelling after a morning workout or run is hard. From my own personal experience mixed with facts and research, I have discovered the best post workout breakfasts.
Most of the advised recipes and meals are based on my personal experiences and preference, as the best post recovery breakfast. These meals have helped my muscles recover faster, and also help me run the next morning with enough energy to fulfil my run. They also help keep hunger at bay for the remaining day so you don’t over eat.
I have found that magnesium, protein, carbs, salts and fats are the things I really need post run. So with this said all my recipes include healthy fats, Low GI carbs, lean proteins and foods rich in magnesium, and potassium such as avocados, almonds, spinach, cacao powder, cauliflower, and sea salt.
Here are the best post workout, post long run breakfast ideas:
Recovery Green Juice (80 calories)
having a green juice as soon as you return from your run, gives your body instant minerals and vitamins. It also helps you rehydrate straight away.
The best green juice combination includes: Cucumber, celery, spinach, cos lettuce, lemon, super greens powder, ginger and stevia to taste.
The combination is rich with hydrating minerals as well as instant carbs to aid your recovery. This juice is best to be consumed within 15 mins of your workout. To make it fast simple throw all produce into your optimum 9400 blender, and blend for 20 seconds. Drink juice with all the fibres or if you prefer you can remove them with a cheese cloth.
Protein Green Smoothie (478 Calories)
This green protein smoothie is great because it helps your muscles to repair instantly. This smoothie combination consists of produce rich in important minerals and vitamins that aid a faster recovery. Some of these minerals include: Magnesium, potassium, omega 3s, iron, fibre and B12.
This smoothie recipe will include: Vanilla protein powder, ½ continental cucumber, large handful of spinach, 1 cup frozen broccoli, ¼ cup Oats, 8 almonds, pinch of stevia (or erythritol or raw honey), 1 tbsp.cacao powder and 1 heaped tbsp. chia seeds)
This smoothie is full of healthy fats, Low GI carbs, magnesium and potassium rich foods, high in protein and super hydrating.
Quinoa Porridge (563 Calories- Sweet) (543 Calories- Savoury)
Quinoa porridge is great for you because it’s a Low GI carb, high in protein, high in magnesium, potassium, iron and rich with B-vitamins, calcium and fibre. The best way to enjoy this after your long run is either savory or sweet. I like to mix it up depending on what I feel post run. I suggesting pre-preparing your quinoa the night before so you can simply warm it up when you’re ready and add what you need to it.
My sweet recipe includes: 1 ¼ cup cooked quinoa, small handful of almonds, small handful of pumpkin seeds, 1 tbsp. chia seeds, 1 cup unsweetened almond milk, ½ mixed berries (usually the frozen ones), and stevia
This particular recipe in beneficial because it includes anti-inflammatory properties, omega 3 fats, which increase energy production and alkalising minerals.
My savory recipe includes: 1 ¼ cup cooked quinoa, small handful of almonds, ¼ large avocado, ½ cup steamed broccoli, sea salt and 1 tsp. flax oil
This savory recipe is great because it replaces all your salts, includes a rich source of omega 3s and potassium.
Eggs on toast (311 Calories)
Scrambled eggs on whole wheat toast eggs are so high in B12 vitamins, which increase your energy production. They’re also high in protein, which is why I choose to have them as a post run breakfast option. If you’re finished a long run or a big workout i recommend a serving size of 2 whole eggs and 3 egg whites made into delicious scrambled eggs. I serve it with a piece of sprouted toast and some fresh spinach.
The best thing about this breakfast is that the healthy fats in the egg yolk and the large amounts of protein, keep me full for ages. This dish is relatively low in calories also, which makes it great for people running to lose weight.
Scrambled Egg Whites (308 calories)
Scrambled Egg whites- Photo Shared by Annie Mole
Scrambled egg whites are a great post workout because they’re low calorie and high in protein. Egg whites are great option for anyone trying to lose weight or who only had a light workout this morning.
I love combining 5 egg whites with ½ medium avocado and fresh spinach on brown rice crackers because egg whites and avocado taste sensational together.
Healthy Chocolate Protein muffin bar (170 Calories per muffin)
Home made Protein brownies
After a run I can crave really dense and really rich foods. This is why I invented a healthy chocolate protein muffin recipe.
This recipe is high in protein, magnesium, potassium and Low GI Carbs which makes it absolutely perfect for consumption after a long workout. Depending how hungry you are you could get away with having two per serve because they’re so healthy and lower in calorie.
My recipe typically includes: 200g vanilla protein powder, 600g Pumpkin, 100g SweetMe, 50g rolled oats, ¼ cup cacao powder, 1 tsp. vanilla essence, 2 eggs. (makes 10)
They come out really dense, richy, gooey and sweet. The perfect post run breakfast on the go.
High Fibre Muesli (544 calories)
Oats are one the best post recovery foods because they’re low gi carbs, high in fibre, relatively high in protein and so freakin delicious. Oats are my favourite, especially when enjoyed in a cold muesli. If it’s a cold morning I will enjoy it hot, but mostly raw and chewy is my favourite way.
Oats are a great recovery food because they’re high in B12 vitamins, and help restore glycogen stores. So you can be ready for your next big run tomorrow. Oats also help keep you fuller for longer, so you’re less likely to pick at high GI carbs between meals.
My favourite recipe to enjoy rolled oats are when they’re made into a muesli with 1 cup rolled oats, 1 tbsp. chia seeds, small handful of almonds, 1 cup unsweetened almond milk, 2 tbsp. SweetMe (or honey). For extra anti-inflammatory properties you could add ½ cup fresh or frozen berries.
Protein Pancakes (400 calories)
When you crave something really carby and solid post run, protein pancakes are the way to go. If you have work early the morning of your run, you can pre make the pancakes the night before to save time.
This recipes does taste better cooked fresh, but it will still be good. The recipe is quick to make and it’s easy. It’s also high in protein, low in carb and fully satisfying when served with lemon juice and sweetme or even chocolate sweetme sauce.
The recipe includes: 1 scoop of vanilla protein powder, 2 egg whites, ½ cup oat flour, tsp. vanilla essence, pinch of salt and 1 tsp. coconut oil
Homemade baked beans (394 calories)
Having a post workout meal with white navy beans or butter beans are great because you’re consuming protein, low gi carbs, high fibre, and offer a truck load of magnesium. Magnesium is important post run because it prevent muscle cramping.
a great way to consume white navy beans or butter beans is in a home made “baked bean” recipe.
The recipe includes: 1 cup white navy beans, 1 tbsp. tomato paste, 1 medium tomato, sea salt, 1 tsp. sweetme, ¼ onion and 1 tsp. olive oil.
Once you made the beans serving them with fresh spinach will taste amazing and be super filling. The tomato paste and fresh tomato, along with additional sea salt and sweetme with completely satisfy your rich cravings, salty craving and sweet cravings all at once.
So you will pick less between meals.
This breakfast is also great for people wanting to lose weight.
Breakfast wrap (544 calories)
if you’ve finished a massive workout which took over 90 minutes, then a breakfast wrap might be just want to you need to recover completely from. This wrap includes alot of carbs, heaps of flavour and will definitely keep you full till lunch. It’s full of potassium as well as salts, which you need post long exercise.
The best wrap combination I’ve found includes: 1 wholemeal lebanese wrap, 1 tbsp, tzatziki sauce, 1 egg (fried), ½ cup “homemade baked beans” and fresh spinach.
Hefty Sandwich (314 calories-vegan) (433.5 calories-non-vegan)
carbs are important post workout out and so are proteins and healthy fats. This is why a sandwich is a great option for breakfast after a long workout. The low gi carbs, healthy fats and lean protein will aid recovery, replens all salts and glycogen you lost during your workout so you can exercise again sooner.
My favorite sandwich combo is with heaps of avocado, sea salt, grated carrot, sliced cucumber, spinach, and alfalfa sprouts
For a non vegan version include: 1 boiled egg and some ham, this will taste great!
Coconut Flour Banana Bread (gluten free) (332 calories)
If you’re interested in something sweet post workout, then this coconut flour banana bread is the bomb. It contains heaps of fibre, potassium, magnesium and MCT fats. Exactly what your body requires after a hard run. For optimal results, it’s best for consumption within 15-30mins post workout.
The recipe includes: 1 cup coconut flour, 1 ½ tsp. ground cinnamon, ¾ tsp. baking soda, ½ tsp sea salt, 4 large eggs, 4 large bananas, ⅓ cup sweetme (or honey), 2 tsp. vanilla extract, ¼ cup coconut oil, melted. (Makes 6 slices)
Directions are easy: Combine dry ingredients into a mixing bowl, combine wet ingredients into a separate bowl and mix well, add dry and wet ingredients together and pour mixture into a pan. cook for 55-65 minutes (or when the skewer comes out clean) in a 180 degree oven and serve with almond butter onces it’s cooled!
Seedy Protein Muesli (gluten free) (528 calories)
A seedy protein muesli is great for anyone gluten free. It’s delicious, full of healthy fats such as omega 3s, 6s, and monounsaturated fats, high in protein, moderate amounts of carbs, high in potassium, phosphorus and magnesium which are crucial for muscle recovery.
The recipe is best served with a protein a shake so you receive a larger intake of protein, plus it tastes delicious!
This recipe includes small handful of almonds, small handful of brazil nuts, small handful of small handful of pumpkin seeds, 1 tbsp. chia seeds, 1 tbsp. shredded unsweetened coconut and a protein shake. (the protein shake replaces the milk)
seeded muesli with Sliced banana