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Are you sure you know which breakfast is best for you?

Breakfast is a very important meal for trail runners both in terms of the quality of the ingredients and in terms of quantity and consumption occasion. Depending on the session that the athlete must carry out and the effort, a different type of breakfast must be consumed.

Here are some easy-to-make and consume breakfasts and indications on the timing of their intake:

  • 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)

And what about if you are at the first fasting training experiments and you have difficulty getting started? Try having 1 cup of tea with agave juice (low glycemic index) before going out!

Notes: the general indications mentioned concern athletes who follow a TRM NUTRITION PLAN and do not have any particular pathologies. For specific needs, allergies, intolerances, each other must check the 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, endurance nutrition, pre race breakfast, sports diet, 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.