What to eat before and after your morning workout to energize your day and recover faster.

To celebrate the kick-off to summer, here’s a list of Elyse’s favorite breakfast recipes for this time of year. These essential recipes fuel everything from Long Runs to rushed workday mornings to road trips and camping adventures.

Breakfast is the most important meal of the day and should not be skipped even on the busiest mornings.

Since I’m increasing my mileage right now to get ready for a big summer trail adventure (more on that soon!), I eat a small, easy-to-digest and energizing first breakfast before I head out the door for a morning run followed by a hearty second breakfast. My most dependable first breakfast is a Superhero Muffin and my favorite recovery breakfast is a Smoothie Bowl with homemade granola or a Breakfast Power Bowl with eggs, rice, veggies and avocado.

To up your breakfast nutrition knowledge and discover how to save time in the mornings, watch Elyse’s Nourished Mornings Recorded Class.


Rise & Run Top Recipes for Summer ☀️

Selected by Elyse to help you energize your day.

Find these recipes in Rise & Run: Recipes, Rituals, and Runs to Fuel Your DayJust in case you haven’t yet picked up a copy of Rise & Run, check out over 1,000 5-star reviews on Amazon. This cookbook will help you revamp your morning routine and costs less than one overly sugary breakfast from a coffee shop.

Pre-Workout Energy for Morning Runners

These recipes are easy-to-digest and feature complex carbs to energize your run without the need for a sugary sports drink.

  • Lemon Chia Seed Blueberry Superhero Muffins, page 91
  • Original Superhero Muffins 2.0, page 89
  • Trail Mix Breakfast Cookies, page 115
  • Instant Oatmeal Mix, page 136 – packable for travel and camping
  • Chocolate Tart Cherry Seed Balls, page 120 - keep stashed in your freezer
  • Lemon Electrolyte Water, page 244


Post-Workout Recovery Fuel for Second Breakfast or Brunch

These dishes are protein-packed and balanced with complex carbs and healthy fats to boost your recovery. Fruit and veggies take center stage to help replenish vitamins and minerals lost on your run and fiber to keep you satiated. (Learn more about the importance of satiation in my most popular Culinary-Nutrition Class: Intuitive Eating for Hungry Athletes). 

  • Pesto-Zucchini Superhero Muffins, page 75
  • Everything Bagel Superhero Muffins, page 77 - I usually skip adding the sautéed onion
  • Breakfast Power Bowls, page 135 - Eggs are my go-to fast food for recovery
  • Chai Chia Seed Parfait, page 140
  • Ultimate Savory Waffles, page 163 – Watch the Recipe Reel to see how easy this is to make!
  • Make-Ahead Breakfast Sausage, page 184 - Keep stocked in your freezer for an easy protein add-on
  • Black Bean Quinoa Pilaf, page 188 - Also great for an easy and nourishing dinner
  • Tempeh Breakfast Sausage, page 183
  • Protein Gluten-Free Waffles  – Find this recipe in the Nourished Mornings Class
  • Recovery Omelet, page 144 with Roasted Potatoes, page 211
  • Summer Veggie Frittata, page 191 – I like to add sautéed breakfast sausage or roasted potatoes
  • Brunch Power Salad, page 194 - Also great with dinner, simply add a grilled protein
  • Molasses Tahini Granola, page 128 - My pantry is always stocked with granola
  • Goddess Grain-Free Granola, page 127


Post-Workout Hydrating Recovery Drinks and Smoothies

  • Marathon Mocha, page 255
  • Iron Almond Milk, page 252 - A little work but sooo good!
  • Easy Hemp Milk – Watch the Recipe Reel
  • Electrolyte Smoothie, page 236
  • Blueberry Bliss Smoothie Bowl, page 237
  • Can’t Beet Me Smoothie III, page 231


Wishing you a summer filled with outdoor adventures! ⛰️




explore the blog

Join our newsletter and get a free 7-Day Meal Plan for Runners. The Ultimate Run Fast. Eat Slow. Meal Plan includes breakfast, lunch, snacks, and dinner menus to optimize your training. 

 Subscribe today to receive the free 7-Day Meal Plan and monthly recipes.

*Newsletter subscribers are the first to learn about live cooking classes, running retreats, free community events, and culinary-nutrition courses. 

Photography By:
Page Bertelsen, Erin Scott, Andy Hughes, and Elyse Kopecky