Seasonal changes affect our food preferences, with many people craving heartier meals during colder months. For runners maintaining their training through winter, adapting pre-run meals while maintaining proper nutrition is essential.

The ideal pre-run meal should include 8-12 grams of protein, along with balanced carbohydrates and healthy fats, consumed approximately two hours before running. This timing allows optimal nutrient utilization during your workout.

Here are three warming, nutritionally-balanced breakfast options perfect for winter running:

Sticky Bun Oatmeal

• 1⁄2 cup old-fashioned oats
• 2 tablespoons maple syrup
• 1 tablespoon nut butter
• 1⁄8 cup chopped pecans
• 1⁄2 teaspoon cinnamon
• Pinch of salt
• Milk of choice

Cook oatmeal according to package instructions. Meanwhile, combine maple syrup, nut butter, pecans, cinnamon, and salt in a small saucepan. Heat on low for 2-3 minutes until sticky. Pour over cooked oatmeal.

Spiced Sweet Potato Bowl

• 1 cup cooked, diced sweet potato
• 1⁄4 teaspoon pumpkin pie spice
• 1⁄4 cup vanilla Greek yogurt
• 1⁄4 cup granola
• 1 tablespoon roasted pepitas
• Pinch of salt

Season sweet potato with spices. Top with yogurt, granola, and pepitas. Can be served warm or cold, though warm is recommended for optimal digestion.

Apple Pie Bagel

• 1 plain or cinnamon raisin bagel
• 1-2 tablespoons nut butter
• 1⁄2 apple, thinly sliced
• 1 teaspoon maple syrup
• 1⁄4 teaspoon cinnamon
• Pinch of salt

Toast bagel. Meanwhile, arrange apple slices on a microwave-safe plate, drizzle with maple syrup, sprinkle with cinnamon and salt. Microwave 15-30 seconds until slightly soft. Spread nut butter on toasted bagel halves and top with warm apple slices.

These breakfast options provide the necessary nutrients to fuel your winter runs while satisfying seasonal cravings for warming, hearty foods.

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