Perfect Pre-Race Ultra Marathon Breakfast Bowl
Ingredients
Yields: 1 large breakfast bowl
- Oatmeal Base:
- 1.5 cups old-fashioned rolled oats (uncooked measure)
- 2.5 cups water or low-fat milk
- Pinch of salt
- 1/2 teaspoon cinnamon (optional)
- Toppings:
- 1 large ripe banana, sliced
- 3 tablespoons honey (or maple syrup)
- 2 tablespoons natural peanut butter (or almond butter)
- 1 tablespoon brown sugar
- 1/4 cup white toast, cut into small cubes (optional, adds crunch and carbs)
- To Serve:
- 8 oz sports drink or diluted fruit juice (adds 15-20g carbs)
- 8 oz water
Instructions
- In a medium saucepan, bring water (or milk) to a boil with a pinch of salt.
- Add the rolled oats and reduce heat to medium-low, stirring occasionally.
- Cook oats for 8-10 minutes until they reach your desired consistency (slightly runny is better for digestion than thick).
- Remove from heat and stir in cinnamon if using. Let cool for 2-3 minutes (eating too hot can cause discomfort).
- Transfer oatmeal to a large bowl and arrange sliced banana on top.
- Drizzle honey evenly over the oatmeal and banana.
- Add peanut butter in small dollops (it will soften from the warmth of the oats).
- Sprinkle brown sugar on top for extra sweetness and quick carbs.
- If using toast cubes, add them now for texture variation.
- Serve with sports drink and water on the side. Eat slowly over 15-20 minutes.
- Follow with small sips of water over the next 2 hours (don't chug).
Notes & Tips
This pre-race ultra marathon breakfast bowl is scientifically designed to deliver 120-130 grams of easily digestible carbohydrates 3 hours before your race start. Unlike heavy breakfasts that leave you feeling sluggish, this optimized bowl provides sustained energy without the GI distress that plagues so many ultra runners. It’s been tested by hundreds of ultra runners and has become a go-to pre-race meal for good reason.
- Hydration balance: Don’t overhydrate. Sip gradually throughout morning.
- Bathroom timing: Most runners need bathroom 45-60 min after eating.
- Temperature matters: Warm (not hot) food is easiest to digest.
- Portable version: Use instant oats + hot water in hotel room.
- Race morning jitters: Eat even if not hungry—your body needs fuel.
- Weather adjustment: In hot races, increase fluid slightly; cold races, decrease.
The 3-Hour Rule: Give yourself 3 hours from first bite to race start. This is non-negotiable for optimal digestion and race performance.