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5 nutritious breakfast ideas for runners

A healthy breakfast sets you up for the day and makes sure you have a steady energy flow for hours to come.

A nutritious breakfast its he most important meal of the day and kickstarts the metabolism and sets you up for the work ahead. A breakfast should include the three major food groups if possible, protein, good fats and complex carbohydrates and include a good portion of fibre. It should be made from low GI ingredients that help your blood sugars stay stable throughout the day.

Here are a few ideas. 
The first four are gluten free options (going gluten free or low gluten is a healthy choice for all of us whether we have an intolerance or not and has many health benefits.
1. Banana/yoghurt/chia seed smoothie
Hope up 1 banana, add 1 cup of probiotic your, 100ml of of coconut water and 2 to 3 tsbpsoonfuls of chia seeds pre-soaked in a small amount of water. ( 10 minutes of soaking will suffice). Blend all ingredients together and enjoy.
2. Frozen berry pudding
This is a great any time snack but makes a perfect breakfast.
1 cup of frozen berries, 100ml of probiotic yoghurt, 1/2 cup of coconut milk or coconut cream and 2 to 3 tsp of chia seed. Blend all items together and leave to set overnight in the fridge. Enjoy for breakfast the next day. 
3. Cottage cheese and fruit 
1/2 cup of cottage cheese, topped with berries, a sprinkle of mixed seeds and nuts and a sprinkle of cinnamon. Place in a hollowed out cantaloupe or honey dew melon. Or if they aren’t in season, chop up some golden kiwi fruit and arrange around the mound of cottage to give a pretty and nutritious breakfast dish.
4. Peanut butt and banana on buckwheat pancakes
For the pancakes take 1 cup of buckwheat flour (gluten free), 1 tablespoon of stevia if you wish to have some sweetness, 1tsp of baking powder and tsp of baking soda, sprinkle of himalayan mineral salt.
1 and 1/4 cup of buttermilk and one large egg.
Mix in a bowl the flour, stevia, baking powder and baking soda. Add all wet ingredients in one go and mix just enough to combine. (lumps are usual at this stage) 
Preheat the pan (low to medium) and place a dob of butter or coconut oil inside.
Add enough mixture to make large pancakes and cook through on both sides. 
Plate the pancakes and spread with peanut butter and banana and perhaps a drizzle of brown rice syrup.
5. Porridge with yoghurt
Make porridge as per instruction add in a chopped or even better grated apple and two tsp of raisin and pour over yoghurt and a drizzle of brown rice syrup or real maple syrup. Yum 
(note not gluten free) 
So no excuses not to try one of these quick and easy recipes and get your day off to the best start possible.