Unfortunately I think nutrition is one of those things you have to figure out for yourself - everyone's different, sometimes very different. I can handle pretty much anything on the bicycle (my tag line on another site is "They laughed at my egg salad sandwich"), but running is another story.

My standard breakfast is fresh fruit, a tablespoon or two of chia seeds, a scoop of Garden of Life protein powder, a generous handful of raw nuts, and nut or seed "milk." Enough simple carbs from the fruit and milk to get me started, then plenty of protein and fat to keep me going for a while.

I don't do "paleo" by any means, but eliminating grain (plus all the many things I'm allergic to) first thing in the morning really helps keep me from feeling bloated and acidic. You might have guessed that what I eat now is everything I used to add to my cereal, until it got to the point where I figured out, skip the cereal and just eat the good stuff. I'm not above having a biscuit or pastry for second breakfast after my run or ride, or if we stop to eat during a longer ride, but not first thing.