4 healthy morning muffin recipes for runners

These morsels are packed with potassium, thanks to the banana, which will help supercharge your energy levels pre-workout. They’re also free from dairy.

229kcals / 7g protein /14g fat / 18g carbs (all nutrition data is per muffin)

Ingredients:

4 eggs
4 tbsp coconut oil, melted
1 tsp vanilla extract
140g almond butter
5 bananas, mashed
75g coconut flour
1⁄2 tsp cinnamon
1 tsp baking powder
1 tsp bicarbonate of soda
375g blueberries

Method:

1. First, whisk up the eggs and combine with the oil, vanilla and almond butter in a large mixing bowl.
   
   2. Stir in the rest of the ingredients. Feel free to pinch a couple of blueberries for a mid-bake snack.
   
   3. Fill up your cases with the batter and bake for 25 mins, until a skewer comes out squeaky clean. Leave to cool on a wire rack, then tuck in – or save for tomorrow’s breakfast, if you can wait.

Flaxseed is a good source of docosahexaenoic acid (DHA), an essential omega-3 fatty acid that has been linked to better brain health and memory function at any age.

185kcals / 10g protein / 8g fat / 17g carbs

Ingredients:

120g wholemeal flour
4 scoops of whey protein
powder
10g ground flaxseed
2 tsp baking powder
4 eggs
245g low-fat Greek yoghurt
60g olive oil or melted
coconut oil
100g runny honey
2 tbsp vanilla extract

Method:

1. In a large mixing bowl, carefully stir together the flour, protein powder, flaxseed and baking powder.
2. In a separate bowl, whisk up the eggs and yoghurt, then pour in the oil, honey and vanilla extract, and combine.
3. Add this to your flour mixture and stir it all with a fork until just combined; add to your cases, then bake for 22 mins.

The capsaicin in spicy peppers has anti-inflammatory skin-boosting properties. It also offers pain relief, as endorphins are released to cope with the fiery flavour.

113kcals/ 5g protein/ 4g fat/ 14g carbs

Ingredients:

80g fresh spinach

2 eggs

15g coconut oil, melted

1 tsp vanilla extract

250g oat flour

15g powdered stevia

2 tsp baking powder

1 tsp bicarbonate of soda

1/2 tsp salt

10g chia seeds

20g peppadew peppers

Method:

1. Add the spinach, eggs, coconut oil and vanilla extract to your blender and blitz until smooth and soupy.
2. Mix the remaining ingredients in a large bowl, then bring the two halves together in perfect harmony.
3. Fill your prepared cases and bake for 15 mins. Once cooked, enjoy them warm from the oven. This is a snack that will heat you up in more ways than one.
   

As well as being an excellent protein source, soya beans are
loaded with mood-boosting and bloat-busting magnesium.
Oats contain beta-glucen, which helps lower bad cholesterol.

174kcals / 7g protein / 19g carbs

Ingredients:

200g plain flflour
40g jumbo oats
2 tsp baking powder
1⁄2 tsp bicarbonate of soda
1 tsp salt
8 basil leaves, shredded
60g feta, crumbled
2 eggs
250g full-fat yoghurt
4 tbsp olive oil
200g courgettes, grated
40g sultanas
40g soya beans

Method:

1. Stir together the flour, oats, baking powder, bicarbonate of soda, salt, basil and 40g of the feta.
2. In a separate bowl, whisk the eggs, yoghurt and oil, then combine with the dry mix. Gently does it – keep stirring until just combined.
3. Mix in the grated courgette, the sultanas and soya beans, then fill your cases and bake for 15 mins.
4. Once they’re cooked and cooled, crumble the rest of the feta on top and eat.