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Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
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ATHLETE EATING GUIDE →
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The fueling guide bundle serves as your one-stop-shop for strategies to fueling before, during and after your workouts.
A runner’s breakfast is much more than just a morning ritual—it’s the fuel that powers your performance. Whether you’re prepping for an intense training session or gearing up for race day, what you eat (and when) can make or break your run. In this guide, we’ll dive into why breakfast is a non-negotiable for endurance athletes, what to eat before running, and how to nail your pre-race breakfast.
Breakfast is aptly named—it’s your chance to “break the fast” after hours of overnight glycogen depletion. During sleep, your body relies on glycogen (stored carbohydrates) to maintain essential functions, leaving your energy stores lower by morning.
Eating the right breakfast before running can:
Without adequate pre-run nutrition, you risk chronic fatigue, reduced performance, and even long-term issues like injury or Relative Energy Deficiency in Sport (RED-S). Underfueling may also lead to irritability, hunger pangs during runs, and unwanted gastrointestinal issues.
So, if you’re guilty of grabbing your shoes and skipping breakfast (hey, no judgment!), it’s time to rethink your routine.
Many runners underestimate the impact of skipping breakfast. While you may feel fine heading out on an empty stomach for short, low-intensity runs, the effects become more noticeable with longer or higher-intensity efforts.
Running isn’t just physical—it’s mental too. Without proper fuel, your brain struggles to focus and maintain sharpness. This can lead to poor pacing decisions, lack of motivation, or even difficulty completing a workout.
Skipping breakfast forces your body to rely on fat as a primary energy source. While this may sound appealing for those looking to burn fat, it’s not ideal for performance. Fat is a slower-burning fuel than carbohydrates, meaning your body works harder to maintain the same intensity, which can leave you feeling sluggish and tired.
Consistently running on an empty stomach can lead to chronic underfueling, which affects recovery, bone health, and muscle repair. Over time, this increases your risk of injuries such as stress fractures or strains.
For these reasons, breakfast should be a non-negotiable part of your training plan, just like stretching or warming up.
To fully appreciate the importance of a runner’s breakfast, it helps to understand the role of carbohydrates in endurance sports. Glycogen, which is the stored form of carbohydrates in your muscles and liver, serves as your body’s primary energy source during aerobic exercise.
When you sleep, your glycogen stores naturally deplete as your body continues to fuel vital functions like breathing, repairing cells, and maintaining body temperature. By morning, your “gas tank” may be running low. If you skip breakfast and head out for a run, you risk burning through the remaining glycogen stores, leading to early fatigue and hindering your performance.
Eating a carbohydrate-rich breakfast before a run replenishes glycogen stores and provides your muscles with quick, accessible fuel. The more intense or longer the workout, the more critical these glycogen reserves become.
Let’s face it—not every breakfast needs to be Instagram-worthy. For runners, simplicity and sustainability often trump extravagance. The key is finding what works for your body and schedule.
Here are a few ideas based on timing:
If you’re short on time, opt for quick-digesting carbohydrates that won’t weigh you down:
These options are light, quick to prepare, and packed with easily digestible carbs to get you out the door.
Check out our Costco Snack Ideas for fueling before your runs.
If you’ve got more time to digest, you can incorporate heartier options with additional nutrients:
Since longer workouts or races require more energy, these breakfasts provide additional carbohydrates while keeping fat, protein, and fiber moderate for easier digestion.
Race day brings its own set of challenges, and breakfast is no exception. Ideally, you’ll want to eat at least 2-3 hours before your race to allow time for digestion. Your focus should be on optimizing carbohydrate intake, sodium levels, and hydration.
Here are a few race-day breakfast ideas to fuel your success:
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Avoid trying anything new on race day! Stick with the breakfasts you’ve practiced during training to avoid unwanted surprises like stomach discomfort or lack of energy.
Even seasoned runners can fall into traps when it comes to breakfast. To set yourself up for success, keep these tips in mind:
Mornings can feel rushed, especially on race days or early training runs. A little preparation goes a long way:
Not all runners hit the road first thing in the morning. If you run later in the day, consider a higher-protein breakfast with complex carbs, healthy fats, and fiber to keep you fueled longer. Examples include:
For plant-based athletes, planning is essential to meet protein needs. Incorporate tofu, beans, lentils, quinoa, nuts, and seeds into your breakfasts to support muscle recovery and performance.
A runner’s breakfast isn’t just a meal—it’s an essential component of your running success. Whether you’re a casual jogger or an endurance athlete, finding the right pre-run or race-day breakfast can set the tone for peak performance.
Experiment with different options, tailor them to your schedule, and don’t hesitate to reach out! My dietitian team and I are here to help through our 1:1 nutrition coaching program.
With practice and planning, you’ll fuel your runs like a pro—and who knows, breakfast might just become your favorite part of the day.
It depends on the intensity and duration of your run. For shorter runs (30–45 minutes) at an easy pace, you may not need a full breakfast, but a small snack can help. For longer or higher-intensity runs, breakfast is essential to fuel your body properly.
If you’re short on time, opt for quick-digesting carbs like fruit juice, a banana, or an energy bar. These can provide a quick energy boost without causing discomfort.
Absolutely! Many runners enjoy a cup of coffee before a run. Caffeine can improve focus and endurance, but be mindful of how it affects your stomach—some people experience gastrointestinal distress.
Read our article on Pre-Workout vs Coffee: Which Is Better For Your Morning Workout.
If you often feel bloated, try reducing the portion size or avoiding foods that are high in fiber, fat, or protein. Practice eating smaller meals or snacks before runs to see what works best for you.
Stick with familiar foods you’ve tested during training. If your race is early in the morning, wake up 2–3 hours beforehand to eat and allow enough time for digestion.
Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
Hi, I'm
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