If you’re lacing up your running shoes to participate in this weekend’s Canadian Breast Cancer Foundation CIBC Run for the Cure (Sunday, October 6) here’s reminder that you’ll want to start race day with a good breakfast. In the 2-3 hours before you walk or run, most experts recommend sticking to something light, with a mix of carbs and protein, with plenty of fluids.
Here are a few suggestions –
Eggs contain many important nutrients including folate, iron, protein, and vitamins A, D, E and B12. The protein in eggs keeps you feeling full longer and gives you the lasting energy you need to make the most of your run or walk. That’s why the Egg Farmers of Canada are the Official Nutritional Sponsor for the CIBC Run for the Cure.
B.E.A.T. in a Pocket
Preparation Time: 8 minutes Cook Time: 5 minutes
2 slices reduced salt bacon, cooked and chopped
1/8 tsp pepper (0.5 mL)
2 whole wheat pita pockets
1/2 avocado, diced
1 tomato, sliced
STEP 1. Re-warm bacon in non-stick skillet over medium heat.
STEP 2. Whisk eggs and pepper in small bowl; pour into skillet. As mixture begins to set, gently move spatula across bottom and sides of skillet to form large, soft curds. Cook until eggs are thickened and no visible liquid egg remains.
STEP 3. Cut pitas in half; open halves and place tomato slices and bacon inside. Spoon in scrambled eggs and avocado.
Preparation Time: 5 minutes Cook Time: 8 minutes
4 sliced turkey bacon cooked, chopped
2 cloves garlic, finely chopped
1/2 cup (125 mL) dry white wine
1/2 cup (125 mL) chopped fresh parsley
1 pkg (375 g) spaghetti
Salt and pepper, to taste
1/2 cup (125 mL) grated Parmesan cheese
1/2 cup (125 mL) evaporated skim milk
Carbs are traditionally known to be a pre-race meal but eggs are an alternative
STEP 1. Sauté bacon and garlic in non-stick skillet for about 1 minute. Stir in wine and bring to a boil; turn off heat and let stand for 10 minutes. Meanwhile, cook spaghetti according to package directions.
STEP 2. Whisk eggs and evaporated milk until blended. Whisk egg mixture and parsley into bacon mixture. Heat over medium-low heat, whisking constantly, until mixture thickens slightly, about 5 minutes. Remove from heat. Stir in Parmesan cheese.
STEP 3. Drain spaghetti. Stir egg mixture into spaghetti.
STEP 4. Season with salt and pepper. Serve immediately.
Breakfast in a Jiffy
Preparation Time: 3 minutes Cook Time: 2 minutes
2 tbsp (30 mL) milk (1%)
1/8 tsp (0.5 mL) dried basil or Italian seasoning
Pinch pepper2 tbsp (30 mL) shredded light Cheddar cheese
STEP 1. Whisk eggs, milk, basil and pepper in microwave-safe mug.
STEP 2. Cover loosely with plastic wrap, turning wrap back slightly to vent. Microwave on Medium-High (70% power) until eggs are partially cooked, 1 minute. Stir, then microwave until puffed and almost cooked through but still a little moist, about 30 seconds more.
STEP 3. Sprinkle with cheese. Cover and let stand for 1 minute. Eggs will finish cooking during standing time.
What’s your race day meal strategy?