Once you allow time for running, showering, getting ready for work and the traffic you’ll inevitably meet along the way to work, it’s easy to ignore breakfast.

And when we do eat breakfast, it’s often cereal or toast. We often look to food which is quick and easy rather than filling and nutritious.

But breakfast really is the most important meal of the day, particularly for a runner. So it only makes sense that it should give you everything you need to kick-start your day.

An ideal breakfast
“You want to eat a mix of carbs and protein,” says Anthony Meade, RW nutrition advisor and Adelaide-based sports dietitian.

“The carbs replenish glycogen in your muscles, while protein helps to build and repair those muscles.”

If you’ve gone for a morning run, then it’s important to eat soon after finishing your run “to get the recovery processes underway, especially if you have another workout planned for later” says Meade.

We’re not suggesting you wake up half an hour earlier to prepare yourself a gourmet breakfast.

There are many simple solutions that are also filling and nutritious. Like pancakes.

HIGH-PROTEIN PANCAKES
HOW TO:
Shake up some instant pancake mix and cook in a non-stick frypan.

Top with 100g of fat-free Greek yogurt, 2/3 cup blueberries and a tablespoon each of crushed almonds and hazelnuts.

HOW COME:
The pancakes provide carbs to restock energy stores while the Greek yogurt contains twice the protein of regular yogurt.

Antioxidant-rich blueberries and nuts high in vitamin E help fight disease and inflammation.

For more delicious and nutritious breakfast recipes such as smoothies, wraps and even breakfast sundaes, check out the April issue of Runner’s World. In stores today.