In the first of these in-depth discussions on breakfast (which you’ve already read, right?) I explained to you how important it is to apportion nutrients throughout the day and how this apportionment affects all your energy needs and thus, your training as well.
After the “albarunners,” today I look at those who choose to run on their lunch break or in the late afternoon/evening.
LUNCHTIME RUN
If the training session is done during the lunch break, breakfast will have to ensure a higher caloric intake as well as a higher amount of protein than if running early in the morning, just waking up, and on an empty stomach. This breakdown can ensure a more gradual absorption of carbohydrates (in order to avoid excessive glycemic fluctuations) and substitute (especially with regard to protein intake) for a lunch, presumably lower in calories, perhaps consisting of a sandwich or a single piece of fruit.
In the proposals, I also took into account those who prefer a savory breakfast over a sweet one.
“CLASSIC” BREAKFAST:
- cup of tea or coffee
- 60 g of whole wheat bread (about 3 slices)
- 20 g of honey
- 50 g of lean ham ( 2-3 slices)
- 125 g of whole yogurt (one jar)
- 30 g rusks (2 slices)
Total 430-450 kcal (carbohydrates 65-67 g, protein 24-25 g)
Benefit: This distribution of energy intake among nutrients allows for slower and more consistent absorption, avoiding the dreaded “energy drop” during training. The presence of sausages (ham) ensures an adequate supply of noble proteins that are also essential for the runner; honey, in addition to providing simple sugars that are ready to use, also contains vitamins and minerals.
“ZONE” BREAKFAST:
- 60 g of whole wheat bread (about 3 slices)
- 70 g of bresaola or lean ham (3-4 slices)
- 10 g extra virgin olive oil (1 tablespoon)
- 100-150 g of fruit (e.g., one apple or one small pear )
- cup of tea or coffee
Total 430-450 kcal (carbohydrates 45-47 g, protein 30 g)
Advantages: the highest fat intake is provided by olive oil, which ensures the presence of vegetable fats and vitamin E, which are useful for muscle protection. Also adequate is the amount of sodium, which is important for restoring water-salt balance.
RUNNING IN THE LATE AFTERNOON OR EVENING
A late evening or afternoon workout allows for less attention to food pairings, quantities, and digestion times. Lunch and snacks may compensate for possible deficiencies. One should never skip breakfast. This, unfortunately, is a very common mistake that results in both reduced attentional capacity and caloric overload of other meals. Remember that “well begun is half done”! A balanced breakfast with adequate caloric intake will allow us to better cope with the day and our workout.
“CLASSIC” BREAKFAST:
- 250 ml of milk (1 cup)
- 100-150 g of fruit (e.g., one apple or one small pear)
- 40 g of muesli
Total 350-370 kcal (carbohydrates 55-57 g, protein 13-14 g)
Advantages: it is ideal for those in a hurry. Milk, muesli and fruit ensure adequate energy intake as well as vitamins and minerals. Fiber from muesli and fruit are key aids to intestinal function.
“ZONE” BREAKFAST:
- 60 g of lean ham ( 2-3 slices)
- cup of tea or coffee
- 40 g of whole wheat bread (about 2 slices)
- 100-150 g of fruit (e.g., one apple or one small pear )
- 1 hard-boiled egg
- 6-8 hazelnuts
Total 380-400 kcal (carbohydrates 40 g, protein 25 g)
Advantages: the higher intake of lipids (animal fats=egg and ham), is balanced by their high nutritional value. Egg should appear at least once a week on the runner’s table. Oily nuts, in addition to providing vegetable fats, ensure (along with fresh nuts) an adequate supply of minerals and vitamins.
Editor’s note: The meals listed refer to an average male runner who is 1.75 m tall with a weight of 68 kg (BMI 22.2) who trains 3 times a week and are given for illustrative purposes.
main image credit: elenathewise on DepositPhotos.com