What are the best cereals for runners? And is there even such a thing as good cereal for runners?
As a runner, you know that fueling your body is just as important as training it. What you eat can significantly impact your performance, and breakfast is a crucial part of a pre-run nutrition plan. In this article, I’ll guide you through some of the best cereals for runners, packed with essential nutrients to keep you going.
Cereal can be an excellent choice for runners due to its high carbohydrate content. Carbohydrates are a runner’s primary fuel source, helping to replenish glycogen stores and provide energy for long runs.
Choosing the right kind of cereal can give you the energy boost you need to hit your running goals.
But not all cereals are created equal. As a runner, you need to look for cereals that are high in fiber and protein, low in sugar, and full of vitamins and minerals.
Let’s look at some of the top cereal options for runners, from whole grain oats to protein-packed Kashi Go Lean.
Are All Cereals Bad For Runners?
Not at all!
While it’s true that some cereals are packed with grams of sugar and lack essential nutrients, there are plenty of options that can serve as excellent pre-run snacks for runners. It’s all about choosing the right bowl of cereal.
Whole grain cereals, like Cheerios and Kashi Go Lean, are great choices. These cereals are high in fiber and packed with essential vitamins and minerals that runners need.
A single cup serving can provide a good amount of your daily fiber and protein needs. Plus, they’re low in sugar, so you won’t have to worry about a sugar crash halfway through your long run.
Oats or oatmeal is another great option for runners. They are high in fiber, which can help you feel full and fueled for your workout. You can top your oatmeal with berries, nuts, or a dollop of Greek yogurt for added protein and flavors.
Granola, especially homemade versions, can be a nutrient-dense option. Just be mindful of the calories and sugar content. Go for granola made with honey, nuts, and dried fruit, rather than those heavy on syrup and sweeteners.
Aim for cereals that contain at least 3 grams of fiber and 5 grams of protein per serving. Also, check the label for added sugars and try to keep it under 10 grams per serving.
Keep in mind that as an endurance athlete, your body needs carbohydrates to replenish glycogen stores in your muscles. So, a bowl of cereal with almond milk or a piece of toast with nut butter can provide the necessary carbs and protein for recovery.
Benefits of Having Cereal for Runners
If you’re having a good cereal, then it can actually benefit you as a runner in a few ways. Let’s look at them in more detail:
- Source of Carbs: Cereal is a great source of carbohydrates. Carbs are essential for runners as they replenish glycogen stores in your muscles, providing you with the energy you need for a long run. Whole grain cereals like oats or cheerios are particularly beneficial as they contain complex carbohydrates, which are released slowly into your system and provide a steady stream of energy.
- Source of Protein: Protein is another key nutrient for runners, aiding in muscle repair and recovery post-workout. Many cereals, like kashi go lean, contain good amounts of protein. You can also add a scoop of Greek yogurt or a spoon of nut butter to your cereal for an extra protein boost.
- High in Fiber: Cereal is also high in fiber. A high-fiber diet can aid digestion and help you feel full longer, reducing the temptation for unhealthy snacks. Look for cereals that contain at least 3 grams of fiber per cup serving.
- Fortified with Vitamins and Minerals: Don’t forget the vitamins and minerals! Cereals are often fortified with essential vitamins and minerals, like iron and B vitamins, which are crucial for endurance athletes. Adding a banana or some berries to your cereal can further boost your nutrient intake.
- Variety: There are so many flavors to choose from, you’re bound to find something you love.
Best High Protein Cereals For Runners
Protein is an essential nutrient for runners since it aids in muscle recovery and growth after a long run or intense workout.
And so, a bowl of cereal packed with protein can be a quick and easy pre-run snack or post-run meal. Here are some of the best high-protein cereals that runners can incorporate into their diet:
1. Special K Protein Plus (10g)
Special K Protein Plus is great for runners looking for a cereal packed with protein. This cereal has 10 grams of protein per cup serving, which is beneficial for muscle recovery post-workout. It also provides the necessary nutrients to fuel your body for a long run.
It’s made from whole grain and it’s low in sugar while being a good source of fiber, with 5 grams per serving.
Special K Protein Plus is not just high in protein but also rich in vitamins and minerals. These nutrients are essential for runners as they help in replenishing glycogen stores and boosting endurance.
You can enjoy this cereal with almond milk or Greek yogurt for added protein. Top it with berries or a banana for extra vitamins and fiber. If you’re feeling adventurous, try adding a spoon of peanut butter or a sprinkle of granola for extra flavors and nutrients.
2. Cheerios Protein (7g)
Cheerios Protein is another good cereal choice for runners. With 7 grams of protein per cup serving, it’s a great way to kickstart your day or refuel after a long run. Protein is essential for runners as it helps repair and build muscles after a workout.
But the perks of Cheerios Protein don’t stop at protein. This cereal is also packed with whole grain oats, making it a good source of carbohydrates. Carbs are crucial for runners as they replenish glycogen stores that fuel your muscles.
3. Benefit Nutrition Protein Plus (12g)
With a whopping 12 grams of protein per cup serving, Benefit Nutrition Protein Plus is among the highest protein cereals on the market.
This cereal doesn’t just offer protein, it’s also packed with nutrients that are important for runners. It contains vitamins, minerals, and fiber, all of which are essential for keeping your body in peak condition.
The fiber content, in particular, is beneficial as it aids in digestion and helps keep you feeling full longer.
The carbohydrates in Benefit Nutrition Protein Plus are also worth noting. Carbs are a runner’s best friend, as they help replenish glycogen stores in your muscles after a long run or intense workout. This cereal provides a healthy dose of carbs, helping to fuel your body and keep your energy levels up.
One of the best things about this cereal is that it’s made from whole grains. As a runner, you should always aim to get your carbs from whole grains, as they’re more nutritious and filling than refined grains.
4. Shredded Wheat (6g)
Shredded Wheat is another great option for runners. It packs in 6 grams of protein per cup serving, which is beneficial for muscle recovery post-workout.
Not only is it high in protein, but it’s also a whole grain cereal that provides a good amount of fiber (7 grams per serving) and carbohydrates.
Shredded Wheat is low in sugar, with less than 1 gram per serving, making it a healthy option for those watching their sugar intake. It’s also free from artificial flavors and gluten, which can be a plus for athletes with specific dietary needs.
5. Kays Natural Apple Cinnamon Cereal (12g)
If you’re a runner looking for a protein-rich cereal that doesn’t skimp on flavor, Kays Natural Apple Cinnamon Cereal is a good option. With 12 grams of protein per cup serving, this cereal can help in muscle recovery post-workout.
The apple cinnamon flavor can make your morning bowl of cereal feel like a treat, without the high grams of sugar found in many flavored cereals. With only 3 grams of sugar per serving, this cereal is a smart choice for runners watching their sugar intake.
This cereal is also packed with 4 grams of fiber, which helps in digestion and keeps you feeling full longer. Plus, fiber helps maintain stable glycogen store and provides a steady release of energy during your long run.
6. Protein Wise Cocoa (15g)
If you’re a runner looking for a delicious way to fuel your workouts, go for Protein Wise Cocoa cereal!
This tasty cereal is not just about the flavors, it’s packed with 15 grams of protein per serving, making it a top choice for athletes needing to repair and build muscles post-run.
This cereal is not only high in protein, but also low in sugar with only a few grams per serving. This makes it an excellent option for runners focusing on a healthy diet. Protein Wise Cocoa cereal is also a good source of fiber, delivering a decent amount at 4 grams per serving. Fiber is crucial for runners as it helps to keep you feeling full and satisfied.
Another great thing about Protein Wise Cocoa is that it’s gluten-free. Runners with dietary restrictions will appreciate this. It’s also versatile – you can enjoy it with almond milk or Greek yogurt, or add some berries or banana for extra vitamins and minerals.
Remember, a bowl of cereal like Protein Wise Cocoa can provide the necessary nutrients to replenish your glycogen stores after a long run. So, don’t underestimate the power of a good cereal in your diet as an endurance athlete!
7. Kashi Golean (10g)
Kashi Golean is a fantastic choice for runners who are looking for a cereal packed with protein and fiber. With 10 grams of protein per serving, it’s an excellent way to fuel your muscles after a long run. Not to mention, it provides 11 grams of fiber, which is more than half of the daily recommended intake.
This whole grain cereal is not just about protein and fiber. It also contains 7 grams of whole grains per serving, providing runners with the necessary carbohydrates to replenish their glycogen stores. Plus, it’s packed with essential vitamins and minerals that contribute to overall health and endurance.
Kashi Golean comes in several flavors, so you can switch it up to keep your breakfast exciting. You can enjoy it with almond milk for a dairy-free option or toss in some berries or banana for added nutrients. It’s a versatile bowl of cereal that can be tailored to suit any runner’s taste.
In terms of sugar content, Kashi Golean has only 7 grams per serving. This is relatively low compared to other cereals, making it a healthier option for those watching their sugar intake.
Best High Fiber Cereals For Runners
Runners need to keep their digestive system in top shape, and a great way to do that is by consuming high fiber cereals. The fiber found in these cereals aids in digestion, helps control blood sugar levels, and can even aid in weight loss.
Let’s take a look at some of the best high fiber cereals for runners:
1. All-Bran Buds (36g)
All-Bran Buds is a great option for runners in need of a fiber-rich diet. With a whopping 36 grams of fiber per cup serving, this cereal helps to keep your digestive system in check and contributes to feeling full longer.
It’s also a good source of essential vitamins and minerals. These nutrients are necessary for a runner’s overall health and performance. Vitamins and minerals help in muscle recovery and energy production which makes them crucial for endurance athletes.
2. Fiber One (18g)
Fiber One is also packed with fiber! Each serving size, which is about a cup, contains a whopping 18 grams of fiber. This high fiber content is beneficial for runners as it helps in digestion and keeps you feeling full for longer periods.
Fiber One is made from whole grain wheat, which makes it a rich source of essential nutrients. It delivers a good dose of carbohydrates, which are important for replenishing your glycogen stores after a long run.
This cereal is low in sugar, with zero added sugar, making it an excellent choice for those watching their sugar intake.
3. Grape-Nuts (14g)
Another option you should consider is Grape-Nuts. Each half-cup serving packs a whopping 14 grams of fiber, which is more than half of your recommended daily intake. This whole grain cereal not only keeps your digestive system healthy but also helps you feel full longer, making it a great pre-run snack.
Grape-Nuts is also low in sugar, with only 5 grams per serving, and is packed with essential vitamins and minerals that are beneficial for runners. It contains iron for healthy blood, magnesium for muscle function, and B vitamins for energy production.
The slightly sweet, nutty flavor of Grape-Nuts pairs well with a variety of toppings. For a protein boost, try adding a dollop of Greek yogurt or a spoon of nut butter. You can also add some fresh berries or a sliced banana for added nutrients and flavors.
While Grape-Nuts is a bit more calorie-dense than other cereals, with 200 calories per serving, these calories come from complex carbohydrates that provide sustained energy for your long runs.
4. Ezekiel Sprouted Whole Grain (6g)
Ezekiel Sprouted Whole Grain cereal is made from sprouted grains, which are easier for your body to digest and absorb. Sprouting also increases the amount of vitamins and minerals in the grains.
This cereal contains 8 grams of protein per cup serving, which is essential for muscle repair and growth. It’s also has a good amount of fiber. With 6 grams of fiber per serving, it can help to keep you feeling full and satisfied.
Another bonus of this cereal is that it’s free from artificial flavors and is low in sugar. It’s a whole grain cereal, meaning it’s packed with nutrients, including B vitamins and iron.
5. Trader Joe’s High Fiber O’s (4g)
Trader Joe’s High Fiber O’s is another great cereal choice for runners. This cereal is packed with 4 grams of fiber per serving, which is excellent for promoting healthy digestion and keeping you feeling full longer.
In addition to its high fiber content, Trader Joe’s High Fiber O’s is also a good source of whole grains. It also contains a decent amount of protein, with 5 grams per serving.
Plus, it’s low in sugar, with only 2 grams per serving, which is great for runners who are conscious about their sugar intake. It’s also free from artificial flavors and gluten, making it a healthy choice for those with dietary restrictions.
6. Kashi Go Lean (13g)
Kashi Go Lean is packs a hefty 11 grams of protein per cup serving. This cereal is made up of a wholesome mix of oats, whole grain, and honey rice.
It’s not just high in protein, but also a great source of fiber, with 13 grams per serving, making it excellent for keeping you full and your digestive system healthy.
One of the standout benefits of Kashi Go Lean is its low sugar content. With only 6 grams of sugar per serving, it’s a smart option for those looking to keep their calorie intake in check while still fueling their muscles before a long run.
Best Gluten Free Cereals For Runners
For runners with gluten sensitivities or those who simply prefer to avoid gluten, there are some great cereal options that can provide the necessary nutrients without the gluten. Let’s look at the top ones you should consider:
1. Love Grown Power O’s
Love Grown Power O’s is made from a unique blend of beans and whole grains for a nutrient-rich start to your day. Each bowl of cereal contains 6 grams of protein, which aids in muscle recovery after a long run.
Plus, this cereal is light on the stomach but heavy on nutrients. It offers a good balance of carbohydrates, proteins, and fiber, which are essential for maintaining your glycogen stores. With only 1 gram of sugar per serving, it’s a great option for those watching their sugar intake.
The cereal is also packed with essential vitamins and minerals, providing all the necessary nutrients a runner needs. The best part? It comes in different flavors, allowing you to keep your breakfast routine exciting.
2. Cheerios
Cheerios is a classic cereal that everyone loves, including most runners I’ve met! It’s a great option for a pre-run snack as it’s packed with whole grain oats.
A single cup serving of Cheerios contains 140 calories, 4 grams of fiber, and 5 grams of protein. It’s not just low in calories but also in sugar, with only 1 gram per serving.
It’s fortified with essential nutrients like iron and B vitamins that help in maintaining energy levels during a long run. Plus, the whole grain oats in Cheerios help replenish glycogen stores in muscles after a workout, aiding in faster recovery.
3. Rice Chex
Rice Chex is another great gluten-free option for runners. This cereal is light and easy to digest which makes it a perfect pre-run snack. It’s made of whole grain rice, which provides the necessary carbohydrates to fuel your muscles during your workout.
Each serving of Rice Chex contains about 160 calories, 2 grams of fiber, and 3 grams of protein. While it’s not the highest in fiber or protein, it’s low in sugar, with just 3 grams per serving.
4. Barbara’s Puffins
If you’re looking for a gluten-free cereal that doesn’t skimp on flavor, Barbara’s Puffins is the one you should go for!
This cereal is light and crunchy, and comes in several delicious flavors and each serving provides a good balance of carbohydrates and fiber.
One cup serving of Barbara’s Puffins contains 130 calories, 6 grams of sugar, and 6 grams of fiber, making it a healthy choice for endurance athletes conscious about their calorie intake. It’s also packed with essential vitamins and minerals!
While the protein content is not as high (3 grams) as other cereals mentioned, you can easily boost it by adding a scoop of Greek yogurt or a handful of nuts to your bowl. This combination not only increases the protein content but also adds healthy fats to your diet, which are vital for runners.
5. Organic Maple Buckwheat Flakes From Arrowhead Mills
For the gluten-sensitive runner, Organic Maple Buckwheat Flakes from Arrowhead Mills is a great cereal option.
This cereal is naturally gluten-free and is made from whole grain buckwheat which provides a healthy dose of carbohydrates for pre-run energy.
One cup serving of this cereal provides 43 grams of carbohydrates and 3 grams of fiber. The fiber content helps to keep you feeling full and satisfied, which is important for runners who need to control their calorie intake.
The cereal also contains 4 grams of protein and the maple syrup flavor adds a touch of sweetness without loading up on grams of sugar.
6. Nature’s Path Mesa Sunrise
If you’re a runner who prefers gluten-free options, Nature’s Path Mesa Sunrise should be your go-to morning cereal. Made from a blend of corn, flax, quinoa, and amaranth, this cereal is packed with vitamins and minerals essential for a runner’s diet.
Each serving (about 2/3 cup) provides a decent 4 grams of fiber as well as 4 grams of protein. These nutrients are key for maintaining your energy levels during a long run and helping your muscles recover post-workout.
The cereal also contains just 4 grams of sugar, making it a lower-sugar option compared to many other cereals on the market. It’s lightly sweetened with organic cane sugar, so you’ll still get that touch of sweetness you crave in the morning without overloading on calories.
7. PaleoThin Coconut Flakes
PaleoThin Coconut Flakes are a great option for runners who are looking for a gluten-free cereal.
They are made from three simple ingredients: organic coconut meat, organic coconut water, and organic palm starch. A one-cup serving of this cereal offers a good amount of fiber and protein.
The fiber in Paleo Coconut Flakes can help to keep you feeling full and satisfied, which can prevent overeating and aid in weight management. The protein can help to repair and build muscles after a long run.
Plus, the natural sugars found in coconut can provide a quick source of energy, replenishing your glycogen stores after a workout.
What’s your favorite cereal?
Do you eat different cereals now than as a kid?
Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish
Facebook Community Chatter: RunToTheFinish
Get more running tips: Pinterest
Another fun day Thinking Out Loud.
Erica @ Erica Finds
Love the graphic! No cups of that granola for me! I like running, but ;) (Just a sprinkle will do!)
I’m celebrating National Cereal Day with a hot cereal giveaway from The Soulfull Project. For eery cup purchased they give a serving of cereal to a community food bank. It’s a win-win!
Annmarie
Not gonna lie…I still love Cheerios, haha!
Wendy
I’m still a Cheerios girl. If I can’t have a smoothie, Cheerios are my go-to.
Allie
I LOVE cereal and everyone in the house eats a lot of it. Our pantry is ridiculous. That said, I usually eat high protein cereal like Kashi Go Lean or Qia but the kids are all about Fruit Loops and Fruity Pebbles which they have as a TREAT. As for the serving size? It’s completely insane to eat an actual cup of cereal so I just fill it up…then go run, bike or swim :-)