We’re all told that breakfast is the most important meal of the day. If you’re a runner, though, it can be hard to know what to eat in the morning if you’re planning to go for a run. This is where these simple and delicious porridge recipes for runners come in handy.
If you’re anything like me, you’ll love these porridge recipes. Porridge is probably one of my favourite breakfast recipes as it’s so simple yet super tasty and incredibly versatile. You can pair porridge with so many ingredients and really make it your own depending on your taste buds.
Porridge is so great for runners because it provides good, long-lasting energy in the form of low GI index, slow-releasing carbohydrates. It’s also rich in fibre, vitamins and minerals, and protein, making it the perfect breakfast idea for running and exercise.
Many studies have shown the benefits of porridge – it can help to maintain general good health, lower blood pressure, control blood glucose levels and lower LDL cholesterol levels.
So let’s get started! Here are my top six simple and delicious porridge recipes for runners.
6 simple and delicious porridge recipes for runners
Banana and cinnamon porridge
I love this recipe because of its simplicity. With only five ingredients, it’s a surefire winner if you’re lacking time in the morning or don’t want to spend too much time on preparation, making it number one of my list of simple and delicious porridge recipes for runners.
Ingredients
- 50g of rolled oats
- 300ml milk of your choice (I like almond or oat milk)
- A pinch of cinnamon
- 1 banana, sliced
- 1 tbsp of chopped nuts
Method
- Mix the oats, milk and half the sliced banana in a saucepan.
- Bring to the boil, turn down the heat to a simmer and cook for 4-5 minutes, stirring frequently. Stir in the cinnamon.
- Serve topped with the nuts and remaining banana.
Related: 6 smoothie recipes for runners to optimise recovery
Chocolate and peanut butter porridge
Who doesn’t love chocolate AND peanut butter? This recipe is one of my favourites as it feels like a treat every time I eat it, making it one of the best simple and delicious porridge recipes for runners.
Note: although the peanut butter is full of healthy fats, but try not to add too much to this recipe as your body takes longer to digest fat.
Ingredients
- 50g of rolled oats
- 300ml of milk of your choice
- 1 tsp cocoa powder
- 1 tbsp peanut butter
- A pinch of cinnamon
- 1 banana, sliced
- Drizzle of honey or maple syrup (optional)
- Plain yogurt (optional)
Method
- Put the oats, milk and cocoa powder in a pan over a medium heat. When it starts to bubble, turn down the heat.
- Stir until the porridge thickens and the oats are cooked, about 4-5 minutes.
- Stir in the peanut butter and cinnamon, spoon into bowls, top with banana slices and, if you like, a drizzle of honey or maple syrup and a dollop of yogurt
Related: What to eat before a run
Blueberry porridge
This recipe is great if you like fruit in your porridge. The banana and maple syrup also give it a sweet twist. Blueberries are full of antioxidants – giving this porridge an added health kick.
Ingredients
- 50g of rolled oats
- 300ml of milk of your choice
- A handful of fresh or frozen blueberries
- A pinch of cinnamon
- Half a banana, sliced
- Drizzle of honey or maple syrup (optional)
- A few drops of vanilla extract
Method
- Put the oats and milk into a large pan and bring to the boil.
- Turn down the heat, add the blueberries and cook over a medium heat, stirring occasionally until the porridge thickens and the oats are cooked – about 4-5 minutes.
- The porridge will turn a dark shade of purple. Stir in the cinnamon and vanilla.
- Top with a few extra blueberries, the banana slices and a drizzle of honey or maple syrup
Related: Hydration and running performance: 4 key hydration tips for runners
Coffee and cinnamon porridge
If you’re a coffee lover, than this recipe is a great way to get your coffee kick before your run. I like to drink a small cup of coffee before my run as it gives me a much-needed energy boost.
Ingredients
- 50g of rolled oats
- 300ml of milk of your choice
- 2 tsps of instant coffee
- 1 tsp cinnamon
- 2 tbsps honey or maple syrup (optional)
Method
- Put the oats, milk and instant coffee in a pan over a medium heat. When it starts to bubble, turn down the heat.
- Stir until the porridge thickens and the oats are cooked, about 4-5 minutes.
- Sir in the cinnamon and honey or maple syrup, spoon into bowls.
Related: 4 pre-run eating mistakes you’re probably making
Protein performance porridge
This recipe is packed full of protein and healthy fats, making it a great option for post-run recovery.
Ingredients
- 50g of rolled oats
- 300ml of milk of your choice
- 1 tsp coconut oil
- 1 tsp maple syrup
- 1 tbsp vanilla protein powder
- Half a banana, sliced
- 1 tbsp chia seeds
- 1 tbsp cacao nibs
- 1 tbsp dried fruit (one of goji berries, dates, figs, cherries)
Related: The best protein food for runners: What you should know about protein
Method
- Put the oats, milk and coconut oil in a pan over a medium heat. When it starts to bubble, turn down the heat.
- Stir until the porridge thickens and the oats are cooked, about 4-5 minutes.
- Sir in the maple syrup, protein powder, banana slices, chia seeds, spoon into bowls.
- Top with the cacao nibs and dried fruit.
Acai and almond butter porridge
I created this recipe after I fell in love with Pret A Manger’s very own acai and almond butter bowl.
Ingredients
- 50g of rolled oats
- 300ml of milk of your choice
- 2 tbsps of acai berry puree
- 1 tbsp of almond butter
- Half a banana, sliced
- Drizzle of honey or maple syrup
- A few drops of vanilla extract
- A few thin slices of apple
Method
- Put the oats and milk into a large pan and bring to the boil.
- Turn down the heat, add the acai berry puree and cook over a medium heat, stirring occasionally until the porridge thickens and the oats are cooked – about 4-5 minutes.
- The porridge will turn a dark shade of red/purple. Stir in the almond butter and vanilla.
- Top with the banana slices, apple slices and a drizzle of honey or maple syrup
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