sometimes often have trouble eating first thing in the morning, like super early, before I am totally awake and most races (and long runs) seem to start at the crack of dawn so pre race and pre long-ish run fuel hasn’t always been easy for me… I’ve tried not eating (don’t do this) I’ve tried eating mid run (not so easy and not ideal) and I’ve tried forcing down various foods (again not fun). We’ve all been told that Pre run fuel is super important and yes it is a vital component of running nutrition, below are 10 plant-based pre run fuel ideas some of which are easy to eat first thing.
Avocado toast – My favorite way to prepare this is to take a slice of multigrain bread (toasted is yummy), add avocado, pinch of salt, sprinkle of black pepper and a few flecks of red pepper – this is more of an evening/afternoon pre run food for me but it could work in the morning for you.
Banana with peanut, almond or cashew butter – Honey is a nice addition if you are into honey. This combo also works well on toast (raisin bread is great!), waffles (the frozen kind) and graham crackers.
Oatmeal – with raisins, banana, berries or just alone, great on cold mornings.
Graham crackers, with or with out a nut butter and or honey – These are easy to get down, without the nut butter they aren’t very substantial but still something is better than nothing right?
GrahamNana’s – I made these up, well I’m sure I wasn’t the first person to try them… anyway they are a variation of the banana, nut butter, honey, combo except on graham crackers.
Frozen waffles – 1-2 of them, I skip the syrup and add a nut butter, or just eat them plain. I like Natures Path Chia Plus ones the most! I think they are gluten free.
PB & J – I prefer it on multigrain or rye but use any bread you have/like, usually a 1/2 of sandwich works for me for long-ish runs.
Carrots or celery and nut butter – yeah I’m a big pusher of the nut butters, this would also work well with hummus, probably not in the morning though unless you are into 5am hummus which is cool if you are.
Pretzles – with or without a nut butter or hummus.
Also I’m not a fan of yogurt, so I’m putting this last, if you like it, try a soy or almond milk based yogurt with granola, I’m told its easy to eat and filling.
What is your go to pre run fuel?