The Breakfast That Actually Fuels a Morning Workout

Two eggs, half an avocado, and a piece of sourdough before a long run. Or a banana and a scoop of almond butter 20 minutes before a short effort. Forget the complicated protocols. Real food, eaten in time, handles 95% of pre-workout nutrition. Save the gels for racing.

Timing: for efforts under 60 minutes, eating beforehand is optional if you have been eating well the day before. For efforts over 90 minutes, fuel matters. Eat 90 minutes to 2 hours before if your stomach allows. If it doesn't, a banana 20 minutes out is enough. Test what works in training, not racing.

The fasted training question: short Zone 2 efforts (under 60 minutes) done fasted build fat-oxidation capacity. Longer or harder efforts done fasted just hurt performance and recovery. Fasting is a tool, not a philosophy. Use it where it adds something.