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.

endurance nutrition, pre race breakfast, sports dietician, trail running nutrition

Cristina Tasselli

Digital Strategic Marketing Director - certified Innovation Manager - in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.