by Gemma Delaney

Launching your day properly is a crucial part of an endurance athlete’s plan for race day success. Many aficionados agree that a comprehensive breakfast routine can furnish not only the physical fuel required for long-running events but also offer a mental uplift. The idea that you’re equipped for the grueling day ahead can be very reassuring, claims Carson Templeton, renowned cycling nutritionist with a focus on plant-based diets.

Upon waking, the body is somewhat unfueled – this is where breakfast steps in. For athletes, it’s not just another meal but the necessary ignition for the energy required during a race. It’s not so much designed to fill you up but to replenish energy reserves and provide a much-needed boost for the initial stretch of any endurance event. The right breakfast should provide essential pre-fueling, whether you’re aiming for a marathon, a bike race, or a high-altitude climb.

Understanding the importance of breakfast and the best time to consume it are valuable pieces of the puzzle on the path to success. As significant though, is the understanding of what constitutes the perfect breakfast. We turned to a few champions for this…

Annette Barker

Holding the incredible accomplishment of completing 7 marathons around the globe in just 7 days, Annette says, “my usual breakfast includes two slices of whole grain bread slathered with sugar-free peanut butter and marmite, paired with a glass of orange or apple juice for a vitamin boost. A cup of tea, mostly decaffeinated unless I need an extra jolt, completes my morning spread.”

Riley Scott

For double Olympian long-distance runner, Riley Scott, oats are an indispensable part of the diet. “Nowadays, I can’t do without porridge,” Riley admits, adding that protein shakes are also an essential part of her routine.

Ava Morgan

A Team GB ITU World Triathlon medal winner, Ava believes in the power of a simple breakfast: a spread of plain porridge or toast with a banana offers a combination of rapidly digesting and long-lasting energy for her fast-paced races.

Macy Lewis

For Professional Ironman participant Macy Lewis, avoiding a sizeable meal before the race is crucial to prevent unsettling her stomach. A balanced combination of fats and complex carbohydrates, like a two-egg omelette with some wholegrain toast or quinoa, provides sustained energy for her longer events.

Breakfast Rules for Race Day

• Eat your breakfast two to three hours before the event begins.
• Ensure your meal consists primarily of carbohydrates, preferably including high glycemic carbohydrates such as cereals, porridge, toast, or protein bars with fruits and yogurt.
• If you opt to run on an empty stomach, stay fully hydrated. For longer runs, drinks with sodium will be retained better by the body.
• If you’re considering caffeine, never try it out for the first time on race day. Place your bets on a Double Espresso for an effective dose of caffeine.
• Kickstart your day with a banana smoothie: mix two scoops of Banana Whey Protein, honey, a large banana, a handful of walnuts, a scoop of Greek yogurt, 400ml of milk, and 100ml of water or ice.

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