Fuel to win

Creative Breakfast Bowls

Since Galway Bay’s starting gun will be sounding early Our Team have decided to help guide you in how to fuel appropriately. The tips below will ensure all athletes are race-ready and looking after their health too so you can run fast and feel good – it’s a win-win. Breakfast is as it says, breaking the fast. It is your chance to wake up to a world of possibilities by taking just an extra few minutes to ensure you start the day with the fuel you need. Many think that skipping breakfast is beneficial – however in fact the opposite is true. Those who choose to don an apron and start the day with a bang instead of hitting the snooze button are healthier and have slimmer waistlines. But if those extra few minutes under the duvet are precious in the morning then preparing something the night before will also do the trick.
Try these out:
Avoid mid-morning cravings and the want to reach for processed sugary foods by filling up your breakfast bowl (or plate!) with these easy to make, nutritious and tasty ideas.

Omelette with chicken, cheese, tomato and chillies


Whisk 3 eggs in a bowl with approx 30ml of milk (of choice – dairy, oatly, soya), add chopped, cooked chicken, chillies (optional), cheese (of choice – feta, goats, parmesan) and tomato.
You can add anything else you like to the mix – red onion, garlic and peppers would also work well.
Heat a pan on a low-medium heat with some extra virgin olive oil or coconut oil.
Pour in the mixture and let it cook slowly.
If you’re not brave enough to flip your omelette place the pan under the grill to cook on top.


Brown bread, baked sweet potato wedges or chopped fruit can be served on the side as an additional carbohydrate source.


An omelette can be prepared the night before, sealed in an airtight container, stored in the fridge and eaten hot or cold. So go ahead, hit the snooze button one more time!

Oatmeal and Banana

Jumbo oats, cooked in water, small amount of honey, mashed banana.


This is a high carbohydrate, low GI, slow release energy breakfast ideal for an endurance athlete.


It is essential to have balanced meals so for protein add chopped nuts or drink a Whey protein shake, like those from Kinetica with your Oatmeal and Banana. For some good fats add ground flax or linseeds.

Home-made “cereal”


Choose ingredients that you enjoy from list below or add your own favorites. Mix a small quantity of each together in a breakfast bowl or lunch box.
  • Shredded or dessicated coconut
  • Dried fruit – raisins, cranberries, apricots, figs, prunes
  • Goji berries dried
  • Banana
  • Cacao nibs
  • Spirulana
  • Ground flaxseed/ linseed
  • Jumbo oats or Buckwheat (derived from rhubarb)
  • Fresh berries – blueberries, raspberries, strawberries
  • Mixed seeds – pumpkin, sunflower, poppy, seasame
  • Nut butter – natuaral peanut butter, cashew, almond
  • Cinnamon
  • Natural honey
  • Oatly, coconut milk/ water, soya milk, cow’s milk


If using buckwheat or oats it is preferable to soak in water overnight and add other ingredients in morning.


Can be eaten cold or warm by heating in microwave for approx 2 minutes.

Other options

Smoothies: cranberry and raspberry with avocado and coconut milk. Can be frozen also to make a healthy ice-cream.
Asparagus soldiers and a soft boiled egg.
Pancakes made from mashed bananas and whisked eggs – cook on hot pan, add cinnamon or blueberries.


If you truly struggle to eat early in the day then ingest a carbohydrate and protein combination drink or shake instead. Remember your body can’t run on empty and Our Team want you full of energy when you join them for their warm-up so get munching!!

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