Fueling up properly before your run may be the most important determinant of athletic performance. No time is more crucial than the morning, when you usually haven't eaten for at least eight hours and your blood sugar is generally low. But what do you reach for when your a.m. run begins pronto? Fortunately, you can grab some quick nutrition-packed fuel without sacrificing performance. Read on for energizing breakfast ideas you can whip up in a jiffy.

Scenario 1: Precious seconds only
Oops. You accidentally hit the snooze button 12 times, but you're not about to sacrifice your run. For times like these, it's important to have a well-stocked refrigerator ready to supply you with last-minute grabs of fast-acting carbohydrate:

Power Shake
1 cup fat-free vanilla frozen yogurt
1 cup berries
Handful of ice cubes

Mix together in blender. Gulp quickly. Makes two 6-ounce servings. (Provides 150 calories, 35 g carbohydrate, 3 g protein and 0 g fat per serving. Can keep refrigerated for up to three days.)

If your refrigerator hit snooze too, drink two cups (16 ounces) Gatorade or 1 cup (8 ounces) juice (or even Kool-Aid if you're really desperate) before you run out the door. This will at least provide your body with the carbohydrate it needs to fuel about 45 minutes of continuous running.

Scenario #2: You've got a half hour
You'll hit the trail-after the Today show is over. Your run will benefit most from some quick-acting sugars, combined with some complex carbohydrate and low-fat protein:

.5 cup instant hot cereal, such as oatmeal, cream of wheat or grits
omelette made with two egg whites or 1/2 cup egg substitute
.75 cup juice or 1, .5 cups Gatorade

(Provides 225 calories, 37 g carbohydrate, 17 g protein and a trace amount of fat.)

or

1 English muffin or .5 large bagel with 1 slice fat-free cheese
.5 banana

(Provides 215 calories, 40 g carbohydrate, 12 g protein and a trace amount of fat.)

Scenario #3: You don't even own an alarm clock
You work from home-and like to take to the path midmorning. To keep energy levels stable, try a meal with a bit more fat and complex carbohydrate:

1 tablespoon peanut butter on 2 slices whole-wheat toast

(Provides 340 calories, 35 g carbohydrate, 11 g protein and 8 g fat.)

or

1 cup fruited yogurt with .5 cup high-fiber cereal, such as Fiber One or granola

(Provides 340 calories, 60 g carbohydrate, 11 g protein and 5 g fat.)

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