4 TYPES OF BREAKFAST FOR TRAIL RUNNERS
Breakfast is a very important meal for a trail runner and you should choose carefully what, how and how much you eat. The TRM Athletes, according to the type of workout and effort, choose time by time between 4 different kinds of breakfast, easy to prepare and to consume:
- CLASSIC. 2h30′ before the effort. Pre-race or training. Rusks (#4 Women; # 5 Men) or Rye Bread (60-90gr Women; 80-120gr Men); Jam with at least 70% fruit, alternated with Honey (4-6 teaspoons); Red Orange Juice (1 glass); Almonds (4 Women; 6 for Men); Green Tea (better Matcha), Coffee, Barley (1 cup)
- PROTEIN plus. Immediately after morning fasting training. Rusks (#4 Women; # 5 Men) or Rye Bread (60-90gr Women; 80-120gr Men); Jam with at least 70% fruit, alternated with Honey (4-6 teaspoons); Cereals or Muesli (1 portion); Partially Skimmed Milk with or without Barley or Coffee + 1 tablespoon of sugar cane; Fruit Juice (1 glass of orange juice, if tolerated, mix with beetroot)
- PRE-RACE SPECIAL: 1h15′-1h30′ before the competition. Chocolate cake Gatosport Overstim.s (3 portions Women; 4-5 servings Men); Green Tea with Agave Syrup; Pre-race Carbo Jelly like Enervit (1 portion)
- PRE-TRAINING SPECIAL. 30′ before training. Cream-Pudding Spordej Overstim.s (1 portion); Sweet Black Tea (1 cup)
Attention: the indications of this article concern some of the athletes who follow a TRM NUTRITION PLAN. Each athlete must verify his specific needs with a nutritionist or qualified specialist.
The offer of our professionals in endurance nutrition is wide and complete, customized also for vegans. Each Sport Diet is tailor-made for the specific athlete.