August 26, 2015

6 Breakfast Ideas to Fuel the Ride to Work

If you’re regularly cycling to work, you need a good breakfast to fuel your journey each morning. Whether you’re a person who believes strongly in this highly debated first meal of the day (or would rather abstain until lunch), it’s important that you have some form of energy with which to equip your body for the ride ahead.

Not only does a good breakfast kickstart your metabolism after the nightly fast, it will also provide you with sustained energ
y; replenish lost glycogen stores and help keep you from raiding the office doughnuts mid-morning.


The Best Time to Eat?

What you eat before cycling will of course depend on how long before hopping on the bike you plan to eat.

For early risers that get up two hours or so before leaving, you need a breakfast with some protein, a small amount of healthy fat and some high-fibre veggies, fruits or grains. For those who like to get up and at ‘em, you’ll need a smaller meal that’s slightly higher-carb and easier on the stomach, but still slow-releasing to see you through your morning.

Try these yummy breakfast ideas on for size.

For the Early Riser

(Eating at least 2 hours before riding.)

  1. Scrambled eggs with veggies; one slice of wholemeal toast with nut butter.

There ain’t nothing like scrambled eggs first thing. Try adding some fresh tomatoes, mushrooms or spinach, and choose pure almond, peanut or seed butter on your toast for a dose of healthy omega 3 and 6 fats.

You can also choose to make an omelette if you wish with green veg and sliced avocado.

  1. Wholegrain pancakes with handful of berries of your choice, cinnamon and sliced banana.

Pancakes aren’t just for Shrove Tuesday! Try using wholewheat, oat or buckwheat flour for a nice steady release of energy, and if you have a food blender you can whip up the batter in a jiffy.

  1. Porridge with banana, honey and hazelnuts.

Porridge can be a dream on those cold, wet mornings. Make yours nice and creamy with some semi-skimmed milk (or milk of your choice), and top with low-fat Greek yoghurt; a sliced banana, handful of chopped hazelnuts and a drizzle of honey. It’s practically a hug in a bowl!

For the Kick-Starter

(Eating 45 mins or less before riding.)

  1. Homemade apple & blueberry bircher pot.

Making your own bircher pot is really easy and speedy. Simply mix two tablespoons of oats, two tablespoons of natural low-fat yoghurt, one grated apple and a handful of blueberries together in a bowl. You’ll get great energy from the oats and the yoghurt adds a helping of light protein. Use cinnamon or honey to sweeten.

Pro tip: Try making this the night and storing in the fridge before for a creamy, easy-to-digest breakfast.

  1. Classic breakfast berry smoothie.

A smoothie is fantastic way to absorb nutrients into the bloodstream quickly. Try blending one banana, a handful of mixed berries (fresh or frozen) and some mineral water or sugar-free apple juice. You can also add a handful of oats if you like.

  1. Healthy berry & seed breakfast muffins.

Bake up a batch of these healthy breakfast muffins andgrab one on the go for a delicious yet startlingly healthy breakfast. Made with wholemeal flour, they offer a comforting dose of well-rounded energy and the natural sugars from the honey, banana and berries will give you that essential morning lift.



By Aimee Whitehill
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