Quick Breakfasts To Fuel Your Morning Ride

Make pre-dawn ride fuel easy with these simple, healthy breakfast recipes.

Selene Yeager |

You’ve set out your kit and put your bike at the door, so you won’t waste any time getting ready for your early-morning ride. But you haven’t thought about breakfast – which means you’ll probably stuff a few biscuits into your mouth as you rush out the door. And that will do nothing for your performance.

There are better ways to fuel for early rides, and they’re almost as easy – despite being ‘proper’ breakfasts. According to Chef Beth Lipton, what you choose depends on how long you’re going to be riding.

“If you’re heading out for a short, easy ride, you can just have your coffee and go,” Lipton says. “For longer rides and workouts, however, good nutrition is key to feeling good and getting the most out of your time.”

Here are two quick morning meals to get you going and keep you full for your ride – easy to make, and even easier to consume.


Chia Pudding

“Chia seeds keep you full without being overly filling,” says Lipton. They’re perfect for a shot of energy before a morning ride, but they don’t have much flavour – which is why this pudding is a great way to get them in, with extra flavour from other sources.

1 cup almond milk or other liquid (see below)
3-4 Tbsp. chia seeds
1 tsp. vanilla essence
1-2 Tbsp. raw honey
Servings: 1
Optional additions: Fruit, nuts, spices, more/less sweetener. Also feel free to substitute a different liquid – such as coconut milk, or coffee, or a combo.

Add all the ingredients together in a jar, then screw the lid on, shake, and chill overnight.

Berry Quick Smoothie

For those who like their breakfast in drinkable form, there are smoothies. The trick is keeping the kilojoules in check, says nutrition expert Toby Amidor. “Although smoothies are filled with fruit, milk, and yoghurt, going overboard on portions can make your kilojoules skyrocket!” she notes. Keep frozen fruit on hand, and you’ll never go hungry in the morning.

1 ½ medium bananas, peeled and frozen
½ cup frozen raspberries
½ cup frozen blueberries
1 cup fresh whole strawberries
½ cup non-fat milk
¼ cup non-fat Greek yoghurt
2 tablespoons honey
Servings: 4 (about 150ml each)

Add ingredients to a smoothie-maker, and blend until smooth.

Salvia Hispanica (AKA Chia)
Chia (from the Aztec word for ‘oily’) is a flowering plant best known for its seeds, which are high in Omega 3 fatty acids and contain protein and minerals.

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