Planning your next cycling adventure? We’ve put together a list of the best breakfasts to kick start your day by providing all the essential nutrients your body needs for a day of exertion: Think fibre, protein, unrefined carbs and good quality fats and oils.

Poached egg and smoked salmon on whole wheat bread:

Whole grain bread is high in fibre and a great source of slow burning starch which will provide you with energy over a longer period of time. Adding an oily fish, like smoked salmon, to this breakfast will contribute to healthy brain function and aid the heart and joints due to the high quality protein and omega-3 fatty acids. Eat this alongside a poached egg to incorporate all the protein you need to build and repair muscles and other essential tissues.

Smoked Salmon and egg

Image Credit: recipeshubs

Tip: For more cost-effective essential oils, substitute smoked salmon with sardines, kippers or mackerel.

Whole oats with yoghurt and dried blueberries:

As low-GI carbohydrates are your body’s primary source of energy, whole oats are a great way to fuel a morning of cycling. Couple this with calorie dense dried fruits, like blueberries, which can be broken down into energy faster than complex carbs. Finally, try adding a rich source of protein and essential amino acids, like yogurt, to help you feel fuller for longer.

Homemade granola with yogurt and berry

Baked Avocado and egg:

Avocados are a great source of protein and omega-3 fatty acids. The healthy fat and fibre in avocados help regulate blood sugar levels and provide an even flow of energy for a long day of cycling.

Egg-and-Avocado-Bake-Cover

Image Credit: harpersbazaar

Tip: Add a slice of whole grain toast for some slow releasing energy.

Porridge with dried fruit and nuts:

The combination of healthy fats and protein in nuts, slow burning carbs in porridge oats and good sugars in fruit will help fire up your immune system to keep you full and energised for the morning ahead.

warm-apples-and-cin-porridge

Image Credit: Clarks UK

Spinach and cheese omelet:

Spinach is a great source of nutrients. Try heating it in an omelet to allow the body to absorb higher levels of vitamins and fibre. Adding some high quality cheese to this already high-in-protein breakfast, will provide the building blocks for strong muscles.

Frittata with chicken and spinach and fresh spinach

Whole wheat pancake with peanut butter and banana:

Whole wheat pancakes combine omega-3 enriched eggs, calcium in milk and slow burning starch to transform what is usually seen as an unhealthy indulgence, into a great source of energy. Swap the syrups for the healthy fats and slow releasing energy found in organic peanut butter and an energy boosting banana.

hearty and healthy breakfast , American pancakes with bananas , nuts , peanut butter and milk on a wooden background

Tip: For another high protein, high fat alternative, use cream cheese instead of peanut butter.