Breakfast establishes the nutritional foundation for a good ride, training day or race. Eating before your ride is highly recommended, especially when riding in the morning. In this article, I will offer a few easily digestible breakfast ideas that will keep you fueled and flying.

Two Rusks and a Cuppa

If your ride starts super early and is not longer than two hours you’ll probably be fine on two rusks and a cup of tea or coffee. You’ll want to avoid rusks that have a high sugar content (I recommend anything from the Ouma brand) or you’ll start your day with a bonk. A warm beverage with a little caffeine will help an early morning meal settle faster plus you’ll benefit from the mental pick-up.

Oats

A very popular pre-ride breakfast that’ll keep you fueled and firing on all cylinders for short (90 minutes) to medium-distance (3-hour) rides. You’ll want to avoid the ‘Instant-oats’ options as they tend to pack a little extra sugar into them. Jungle Oats are relatively quick and easy to prepare and are among the healthiest grains on earth. Oats are a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. They assist with weight loss, lower blood sugar levels and reduce the risk of heart disease. Eat them cooked and served with almonds, nut butter and a dash of honey or, let them soak overnight in the fridge (with milk or water) and smash them on your way out the door.

Eggs and Brown Rice

Boiled, fried, scrambled or poached – serve your eggs as you like, but don’t be shy on them as they are so good for you. Eggs are a complete protein, are nutrient-dense, and boost heart health and your ‘good’ cholesterol levels. Adding brown rice to your big-day breakfast will also up your antioxidants, vitamins and minerals ahead of the toiling. They take around 30 minutes to cook so you might want to prepare the rice (and boil the eggs) the evening before your ride.

| IMAGES: Pexels, Pick n Pay | RESEARCH: Webmd.com |

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