Whether you’re riding in the morning or later in the afternoon, breakfast is the most important meal of the day.
Eating a good breakfast within an hour of getting out of bed stabilises your metabolism and blood sugar levels, which gives you energy through the day and prevents cravings. People who eat breakfast actually eat less over the course of the whole day than those who skip it!
These are our favourite, and most effective pre-ride breakfasts. And we probably don’t need to remind you: serve with lashings of coffee!
The Winter Winner
Oatmeal, maple syrup, berries & almonds
THIS IS A PERFECT PRE-RIDE BREAKFAST ALL-YEAR AROUND, BUT YOU REALLY CAN’T BEAT A BIG BOWL OF WARM, COMFORTING OATS ON A COLD WINTER MORNING.
Oats are low in fat and an excellent source of slow-release carbohydrates to keep you rolling all day long. Adding nuts gives an extra kick of protein and fat, which help keep you satiated longer and are packed with nutrients.
- 75g oats
- 1.5 cup milk or non-dairy alternative
- 2 tablespoons maple syrup
- Handful blueberries
- Sprinkle chopped almonds
- Mix the oats and milk in a pan.
- Slowly bring to the boil and gently simmer. Keep stirring or it will stick!
- Bring to the consistency of your choice – add more milk or some water if it gets too thick.
- Throw in the blueberries in the last minute of cooking to mush them down a bit – they go all jammy!
- Serve in a big bowl, top with almonds and maple.
The beauty of oatmeal is that it’s a blank canvas for flavour. Our favourite additions are in the recipe, but get creative with it if you feel the urge! Any combination of fruits and nuts works, as does the addition of spices such as cinnamon and allspice.
The Slow Burner
Eggs, avo and toast
FOR A LONG DAY OUT, THIS IS A GREAT OPTION, AND A NICE SAVOURY ALTERNATIVE TO THE SWEET SUGGESTIONS IN THIS BLOG.
Eggs are one of the best sources of protein you can get, which will help build your muscles, and the yolks of and egg are one of the most nutrient-packed foods you can get. Avocado adds the fats you need to fuel you throughout the day, while bread provides those essential carbs to get the legs turning.
The key to this one is getting the eggs just right! Be careful to drop the raw egg into the water very gently so you don’t break the yolk, and for the best results, use the freshest eggs you’ve got.
- 2 x eggs
- ½ medium avocado
- 2 x slices bread (ideally wholemeal or sourdough)
- Boil a pan of water. When it comes to the boil, let it gently simmer.
- Swirl the water into a fast whirlpool and crack in the eggs, one at a time. Be careful not to break the yolk!
- For a runny yolk, cook the eggs for 2 minutes. For a firmer yolk, aim for 2:30.
- While the eggs are cooking, toast the bread.
- Roughly mash the avocado onto the hot toast with a fork.
- Top with the eggs.
We suggest using wholemeal or sourdough bread as it has a lower glycaemic index than white bread – making it better for a really long ride. White bread is also fine though!
For the Happiness Watts
PB&J on toast
IT MAY HAVE BEEN WHAT YOU ATE WHEN YOU WERE A KID, BUT IT’S GREAT FOR EATING NOW YOU’RE A CYCLIST TOO! THE BEST THING ABOUT PB&J IS THAT IT MAKES YOU HAPPY… WHO DOESN’T LOVE THAT COMBINATION! AND BEING HAPPY MAKES YOU RIDE FASTER!
This classic combination is an awesome energy source, with slow release carbs coming from the bread (if using wholemeal or sourdough, as we suggest), a quick sugar hit from the jam, and the protein and fat of the nut butter giving you a more stable and slow release of energy.
- Tablespoon peanut butter
- Tablespoon of your favourite flavour jam
- 2 x slices toast (ideally wholemeal or sourdough)
- Toast the bread.
- We think jam goes on first (though this may be controversial).
- After the jam, spread / mash on the nut butter.
- The messier it gets the more satisfying it is to eat!
If you’re eating this soon before a ride, or are doing a short, hard ride, white bread is preferable as it has a higher glycaemic index than wholemeal or sourdough and so releases energy fast.
For the Quick Hit
Killer coffee smoothie
THIS IS AN ABSOLUTE WINNER IF YOU HAVE NO TIME TO COOK BREAKFAST, OR IF YOU’RE GOING TO RIDE SOON AFTER YOU HIT THE KITCHEN. AS ALL THE INGREDIENTS ARE BLENDED DOWN THE BODY ABSORBS ALL THE NUTRIENTS FASTER, MEANING YOU’RE FULL OF FUEL, FAST.
Coffee, bananas, chocolate, peanut butter…. Pretty much all a cyclist’s favourite things, in one drink. With the bananas giving you the carbs to fuel your ride, and nut butter for some quality protein and fats to fuel the muscles and keep you satiated, you’re off to an awesome start. Add coffee for that buzz that makes everything more fun and you’re on an absolute winner.
- 2 cups milk or non-dairy alternative
- Double espresso shot (brew this in advance and let it cool).
- ½ tablespoon cocoa
- 2 x bananas
- Tablespoon peanut butter
- Handful ice (or use frozen bananas)
- Chuck it all in a blender….
If you’re looking for something a little ‘lighter’ on the stomach, replace the milk for water. Think of this variation as having an Americano rather than a latte!