Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you?
I'm fine.
My neck and shoulder are 100% recovered! I went back to training as I should this week, and I'm even sore because I started new strength training.
After a week without running (total rest), my running workouts went well. There's nothing like a rested body.
In addition to focusing on training, I focused on work, and I'm super happy with how this week went. There are weeks when, even though we work hard, it doesn't pay off as much. But that wasn't the case this week.
In today's email, I want to delve deeper into the topic of breakfast, especially the mistakes runners make in their first meal of the day.
This is a very common mistake in clinical practice, and I confess that I have made many mistakes when it comes to breakfast. Today, I am more organized and make sure to eat a complete meal that will provide me with the necessary energy.
Breakfast is often one of the most underestimated meals in a runner’s day, especially if you train early or keep sessions “easy.”
Yet, the way you fuel in the morning has a direct impact on your training quality, recovery, and long-term consistency.
Many runners don’t skip breakfast entirely. Instead, they eat something that looks healthy but doesn’t actually meet their training needs.
These small mistakes, repeated week after week, can quietly limit performance and increase injury risk.
Let’s look at the most common breakfast mistakes runners make, and how to fix them in a practical, sustainable way.
The biggest breakfast mistakes runners make
1. Skipping breakfast or eating too little
This is very common with early runs or low morning appetite.
The problem isn’t just hunger; it’s low energy availability before or after training.
After an overnight fast, your glycogen stores are already reduced (especially if the previous day's dinner wasn't rich in carbs). Starting a run underfueled makes every session feel harder than it needs to be.
Over time, this can contribute to:
Poor training quality
Slower recovery
Increased injury risk
2. Breakfasts that are too low in carbs
Coffee, yogurt alone, eggs without carbs, or “light” breakfasts are frequent choices.
Carbohydrates are the main fuel for running, especially for intensity, pace control, and longer sessions. When breakfast lacks carbs, runners often experience early fatigue and reduced performance, even if total daily intake seems adequate.
3. Missing key micronutrients
Many typical runner breakfasts are low in essential nutrients such as:
Iron & vitamin B12 (oxygen transport, endurance)
Calcium (bone strength)
Zinc & vitamins C and E (recovery, immune function, tissue repair)
When breakfast lacks variety or energy, these nutrients are often the first to fall short.
Over time, low intake is linked to:
Recurrent injuries
Bone stress injuries
Frequent fatigue
Slower recovery between sessions
I am disappointed to see a large number of runners who do not eat fruit for breakfast or who eat a meal consisting solely of ultra-processed foods (zero micronutrients).
4. Repeating the same low-energy breakfast every day
Routine can be helpful, but too much repetition limits nutrient coverage.
Eating the same small breakfast daily may feel safe, but it often leads to quiet deficiencies and stalled progress.
PRACTICAL SOLUTIONS
Anchor breakfast around carbohydrates
Make sure carbs are clearly present:
Oats, bread, cereal, granola, fruit, rice cakes
This supports glycogen replenishment, energy, and training intensity.
Include a protein source every time
Examples:
Eggs, Greek yogurt, milk, soy yogurt, cottage cheese, tuna
Protein supports muscle repair and reduces excessive fatigue.
Build micronutrient density
Add:
Fruit + dairy or fortified alternatives
Greens to toasts and smoothies
Nuts, seeds, or whole grains
This helps cover calcium, iron, zinc, B12, and antioxidants that support recovery and bone health.
Match breakfast to the session
Easy run → balanced but moderate
Intervals or long run → higher carbs, more energy
Strength day → slightly higher protein
Fuel works best when it reflects training demand.
Balanced breakfast examples for runners
Oatmeal with milk, banana, nuts, and seeds
Toast with eggs, avocado, greens, yogurt, and fruit
Yogurt bowl with granola, berries, and honey
Smoothie with fruit, oats, yogurt, or protein powder, and seeds
You can prepare all these options in 10 minutes or less. There are no excuses.
Gif by onepeloton on Giphy
Product of the Week
This week's Product of the Week is the Barebells Original 20g Protein Bar.
This is one of the protein bars I buy most often here in Barcelona.
I think the cookies & cream flavor is the best, although I haven't tried all the flavors yet.
I chose this bar more for its flavor. I think the nutritional composition could be improved (unfortunately, it's a high-fat bar). Nutritionally speaking, there are better options than this one.
But I think it's worth trying for the flavor.
Performance doesn’t improve through restriction or perfection.
It improves when your body’s needs are met, starting with breakfast.
If you’re unsure whether your breakfast is supporting your training, this is a great place to start.
Small adjustments here can make a big difference over time.
Track of the Week 🎧️
This week's Track of the Week is a really upbeat song, perfect for finishing off this weekend's long run in a great mood!
I’ve chosen WHERE IS MY HUSBAND! - Remix by RAYE, David Guetta, Hypaton
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso