Which cereals are best for runners?

Whenever we go to the grocery store, we’re faced with dozens of cereal options of every size, shape and colour, with bright labels and appetizing photos competing for a spot in your cart. From muesli to puffs, wheat squares to crisps, as a runner trying to make a healthy decision -you’ve got your work cut out for you. With one bowl of cereal, you could be en route to getting a good dose of your daily fibre, B vitamins and minerals like magnesium and iron – not to mention carbohydrates.

Despite cereal’s flashy lure, it’s often skipped by early morning runners.

According to Linda Kirste, Vancouver-based dietitian and lifelong distance runner, just about any grain makes for a good morning start to meet your goal of seven to 12 g of carbohydrate per kg of body weight, as recommended by Dietitians of Canada for endurance athletes. Cereal is possibly the easiest grain option, yet it may not be high on the priority list. “One of my clients was really struggling with her new long distance goal,” Kirste says. “She was an ace at 10K but complained of fatigue at the 12 to 13K mark. Her downfall? She had a habit of skipping breakfast before her 6 a.m. training runs.”

Some runners opt to run in the mornings on an empty stomach to lose weight and train their body to perform in a carb-depleted state. While it can be an effective training tactic, it isn’t always a good option. On the flip side, stomach cramps are a real concern for morning runners who set out immediately after eating. But Kirste knew her client would have a better running experience if she started the day with a bowl of cereal. “We worked out a plan: start with a small bowl of plain cereal and gradually increase the portion over a few weeks until you’ve reached your sweet spot.”
Stomachs can adjust to a new stimulus but it needs to happen gradually. To adjust your belly’s comfort, start with as little as a tablespoon of cereal like oatmeal or wheat squares. Gradually increase the volume over a six-week period, giving your stomach time to adapt. “My client was achieving new distance records with energy to burn. She called her new morning bowl of cereal her endurance epiphany,” Kirste says.

She also recommends making a full meal with cereal – but not before a run. Combine with plain yogurt and raspberries for a post-run protein boost, mix with dried blueberries and almond milk for antioxidants, or cook quinoa flakes with cinnamon and raisins for a new twist on hot cereal.

To choose the best cereal amidst the options in the grocery aisle, go for those listing “whole grain” as the first ingredient and with little added sugar. For pre-run cereal choices, choose lower fibre options. If you’re running two or more hours after your bowl, go for higher fibre. Below is a list of the most runner-friendly cereals to get you going in the morning.

Pre-run Cereals
(Fibre <3g/serving)     Serving Size* Total Carbs (g) Fibre (g) Protein (g)
General Mill’s Cheerios 1 cup   20  3   3
Kellogg’s Rice Krispies  1 cup   26   0  2
Nature’s Path Mesa Sunrise 3/4 cup   24  3  3
Nature’s Path Heritage O’s ¾ cup  23  3  4
Kellogg’s Mini Wheats ~ 10 squares  23  3  3

Post-run Cereals
(Fibre >3 g/serving)
Post Original Shredded Wheat   ¾ cup  26  5  4
Kashi Go Lean Crunch ¾ cup  26  4  10
Holy Crap 4 tbsp  24  8  12
Nature’s Path Optimum 2/3 cup  26  7  5
Quaker Instant Oatmeal   1 packet  27  4  6
*Based on a 25 to 30 g carbohydrate serving, limited to 1 cup.
Recipe
Hot Blueberry Cereal (4 servings)

Ingredients:
1 cup milk
1 cup water
1 cup quinoa
1 cup dried blueberries
1 tsp ground cinnamon
1/2 cup chopped walnuts
4 tsp maple syrup
4 tbsp plain yogurt

Directions:
Combine milk, water and quinoa in a saucepan. Bring to a boil and reduce heat to simmer until liquid is almost completely absorbed (about 15 min). Remove from heat, let stand with lid on for 5 min. Stir in remaining ingredients except syrup. Top each portion with 1 tbsp plain yogurt and 1 tsp syrup. Enjoy.

Nutritional Information (per serving):
Calories 286
Carbohydrates 45 g
Fibre 4 g
Protein 7 g
Fat 11 g