A blog by runners. For runners.

3 quick post-workout breakfasts for busy mornings

3 easy-to-make, quick post-work breakfast options

Breakfast is the most important meal of the day – especially if you do the bulk of your exercise in the morning. Regardless, too many of us continue to skimp or even skip this critical meal. There are a few tricks, however, that can change all that. With a little foresight, some smart recipes, and practice, you can fuel your days better from the start.

Here are some portable post-workout breakfasts.

Power smoothies
Did you know you can make smoothies ahead of time to enjoy later? Just blend before bed and refrigerate in an air-tight container so it’s ready in the morning. In fact, you can also make smoothies in bulk, freeze in ice cube trays, and then plop the cubes in a cup to thaw as you work out.  Your smoothie should be ready in no time and ready for your walk or drive to work.

Consider adding doses of protein to your smoothie, whether through traditional protein powder mixes or through foods like Greek yogurt, which contain up to 20 grams or more per cup. Other smart add-ins include peanut butter (more protein, fills you up), flax meal (omega-3s) or chia seeds (hydrating properties, among other things), and greens (never hurts to get more veggies!).

Egg cups
Another great make-ahead, grab-and-go breakfast for athletes are egg cups or omelet muffins. This Paleo Omelet Muffins recipe is highly adaptable. Whatever veggies, cheese, meat/protein you have on hand should do. Green peppers, onions, and even olives with some cheddar cheese are delicious. But – honestly – the possibilities are endless.

As far as storage and re-heating goes, you can refrigerate for several days. Muffins generally warm up in the microwave after being cooled with a quick 30 seconds on high. If you’d like to store them for a longer length of time, freeze them. Just wait until they have cooled completely, wrap each in plastic wrap, place all wrapped muffins in an airtight container, and freeze. To eat again, just thaw overnight and follow the heating instructions above.

Overnight oats
Overnight oats are exactly as they sound, they are simply raw oats that you mix with other ingredients and let sit to soften overnight. From there, you can just scoop into a container and take to work. Here’s one overnight oats recipe to try (pictured above).

Regular old heated oatmeal is another great option if you’re in a hurry. Rolled oats are preferable to instant, but if you’re in a true pinch, consider storing some packets of a healthy instant oatmeal at your desk and eating out of a coffee mug. Use the hot water on your company’s water cooler to warm up your mix. You can add a little peanut butter, some sliced fruit, and whatever else you have on hand.

What’s your favorite (and quick) post-workout breakfast?

Written by Ashley Marcin.

RELATED