After your morning run, treat yourself to a health, generous breakfast. A study in The Journal of Nutrition proved that those who enjoy a big morning meal generally eat less throughout the day than those who forgo brekkie.
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Related: The best pre-running breakfasts for runners
Refuelling after a run is also vital; skip it and your body is deprived of essential nutrients to build fitness, and refill your energy tanks. Plus, a tasty breakfast creates the reward response in your brain that leads to more early running.
Related: 5 reason runners need a good breakfast
According to coach, sports nutritionist and ultrarunner Dr Stephanie Howe Violett, the ideal meal has carbs to replenish fuel, protein to build muscle, fat to help absorption and flavour because, well, eating breakfast should be a joy. Use her mix-and-match chart below to build your best brekkie.
How to create the perfect recovery breakfast:
