There’s a reason why breakfast is referred to as the most important meal of the day. We all know we should start the day with a balanced breakfast, but sometimes it can be hard to see beyond a bowl of bran flakes when you’re rising early to run or feeling exhausted from your morning workout.

The next time you find yourself stuck in a breakfast rut, why not try out these pre- and post-run healthy eating ideas for a more nutritious and colourful way to start the day?

Before you run

Muesli smoothie

HOW TO
Whizz one large banana in a blender with a splash of orange juice. Gradually add 200ml of juice, pour in two tablespoons of low fat natural yoghurt and a generous handful of muesli. Mix until completely smooth.

HOW COME?
Smoothies are the ideal pre- or post-exercise nutrition, as they give your body the nutrients it needs in liquid format, which is more easily digested for faster results.

“This smoothie gives you 230 kcals of both fast and slow-release energy to get you going, and tops up your energy levels when you start to tire,” says sports dietician Jane Griffin. “The banana and orange juice will count as two of your daily fruit and veg intake, and provide vital antioxidants to help to keep your immune system strong in the face of hard training.”

Fiery salmon bagel

HOW TO
Slice a wholegrain bagel in half and fill with 130g of smoked salmon. Take 30g of cream cheese and season with black pepper, stir in chilli flakes to taste and spoon the mixture on top of the salmon before closing the bagel.

HOW COME?
The protein in the salmon and the whole grains in the bagel give this meal an extremely low GI (Glycaemic Index), which researchers at the University of Hertfordshire have found to increase running performance over 10-mile trials.

“Salmon is rich in Omega-3 fatty acids, which benefit your heart and circulatory system,” explains nutritionist Carina Norris. Jolting your metabolism into gear with spicy food first thing will also help you to burn more fat during your run and over the rest of the day.

Melon yoghurt pot

HOW TO
Take a small cantaloupe melon, cut it in half and remove the seeds. In a bowl, mix pumpkin seeds into half a tub (250g) of plain natural yoghurt, then spoon this into the melon. Eat and run!

HOW COME?
While the simple sugars in the melon give you the instant fix of energy required for your training, the combination of dairy, fruit and seeds will protect your joints from wear and tear on the road. Vitamin C, found in melon, is a major component of cartilage and encourages the effective action of anti-inflammatory lipids to prevent unnecessary soreness later in the day. Seeds contain a spectrum of essential fats required for good joint health, too.

Dark chocolate porridge

HOW TO
Pour 40g of porridge oats into a pan with 265ml of milk and a pinch of salt. Simmer for four to five minutes, stirring regularly. Top with a square of grated dark chocolate.

HOW COME?
40g of classic oats provides 37g of slow-release carbs at the expense of only 270 kcals, while the dark chocolate gives you antioxidants, a boost of sugar and (of course!) flavour. “The salt will replace the sodium you lose through sweat while running,” adds Griffin.

Tiramisu on toast

HOW TO
Toast two slices of wholegrain bread and top each with one tablespoon of mascarpone cheese and two teaspoons of honey. Wash down with a 200ml glass of orange juice.

HOW COME?
“Honey is an excellent source of natural sugars,” says sports dietician Karen Reid. “When coupled with the toast, you get two types of readily-absorbed carbohydrate and a boost of fructose and glucose from the orange juice.”

After you run

Banana and peanut butter smoothie

HOW TO
Mix two tablespoons of peanut butter with 220g of fat-free vanilla yoghurt and slice a banana over the top. Then, add a small handful of high-protein, high-fibre cereal – bran flakes are perfect. Sprinkle with two teaspoons of cinnamon.

HOW COME?
A study in the journal Appetite concluded that adults who eat high-fibre cereal daily feel less fatigue than those who eat cereal that have a lower fibre content. Bananas are also full of potassium, which decreases muscle cramping, and yoghurt contains calcium and lactoferrin, a protein that helps to maintain bone strength. What's more, peanut butter provides heart-healthy monounsaturated fats, and research shows that daily cinnamon consumption can help to fight diabetes.

Mediterranean turkey bacon pitta

HOW TO
Toast a wholewheat pitta then spread two tablespoons of olive tapenade inside. Fill the pitta with three diced dried apricots and a few slices of tomato, red onion and red pepper. Then, add three pieces of turkey bacon and 40g of low-fat feta cheese.

HOW COME?
Breakfast is an ideal time to eat antioxidant-rich fruits and vegetables. “When you exercise intensely, you create a lot of free radicals, which can attack your cells,” says sports dietitian Tara Gidus. “Antioxidants can reduce those free radicals.” Red peppers pack 60 per cent more vitamin C (an immune-boosting antioxidant) than green peppers. Tapenade is also rich in healthy fat, while turkey bacon contains protein – both of which help to keep you feeling fuller for longer.

Peach and raspberry smoothie

HOW TO
In a blender, combine one small pot of low-fat peach yoghurt, 60ml of low-fat milk, 125g of crushed canned pineapple, two tablespoons of dried coconut, a handful of plain porridge oats and 180g of frozen raspberries. Blend until smooth.

HOW COME?
A 2008 Australian study reported that long-distance runners who take a strain of the probiotic lactobacillus (found in live yoghurt) every day suffer less severe bouts of respiratory illness. Oats can also help to cut your risk of heart disease and type 2 diabetes, while raspberries are rich in quercetin, which may help to increase exercise endurance.

High-protein pancakes

HOW TO
Warm up two frozen wholegrain pancakes. Top them with 140g of fat-free vanilla Greek yoghurt, a big handful of blueberries and a tbsp each of crushed almonds and hazelnuts.

HOW COME?
The pancakes provide carbohydrates to restock energy stores. Plus, research shows that whole grains help to reduce the risk of chronic disease, “which is why it’s important to make at least half of your grains whole grains,” says Jenna Bell-Wilson, co-author of Energy to Burn. Greek yoghurt contains twice the protein of regular yoghurt, while antioxidant-rich blueberries help to fight disease and inflammation. The nuts are also high in vitamin E, which may help to reduce abdominal cramping and pain before and after running.

Breakfast burrito

HOW TO
Fill a wholewheat tortilla with 40g of warmed black beans and 50g of cooked brown rice. Add a scrambled egg, a handful of spinach, one quarter of an avocado, 30g of low-fat cheddar, two tbsp of salsa and some coriander.

HOW COME?
A single egg contains 6g of protein, and black beans are also rich in the nutrient, “which helps to promote muscle-building right after a workout,” says Bell-Wilson. The beans also supply fibre and the brown rice contains plenty of manganese, a mineral that helps to convert the rice’s carbohydrates into energy. The spinach offers more than 90 per cent of your daily need for vitamin K, too, which contributes to bone strength.