Breakfast For Trail Runners

Friday, May 26, 2017

If you train and exercise regularly, especially for a sport like trail running, breakfast becomes important at a whole new level!

Why Eat Breakfast

By Rebecca Gawthorne – Dietitian & Nutritionist (APD, AN, BNUTRDIET. HONS I)

As a Dietitian, I truly believe that breakfast is the most important meal of the day. A nutritious breakfast breaks your overnight fast, kick starts your metabolism & provides your body with the energy and vital nutrients it needs to function at it’s peak. It also helps stabilise your blood sugar levels & establishes healthy eating patterns for the rest of the day, which in turn can aid weight loss & overall health.

Sunsol 10+ Museli - what's in your bowl?

Breakfast For Trail Runners

Trail runs vary in distance and intensity, but every trail runner requires carbohydrates to fuel their muscles. Carbohydrates are your body’s primary energy source & it’s what your muscles require to move. These carbs are stored as glycogen in your muscles and liver & it is important for trail runners to build up their glycogen stores as this is what your body uses during prolonged continuous trail runs. Adequate glycogen stores will help prevent fatigue & allow you to train and compete at your best, as well as helping you recover from runs and keep your immune system strong.

For this reason, it is ideal for trail runners to adopt the habit of consuming a healthy carbohydrate-rich breakfast each day. A great option is a bowl of Sunsol 10+ Muesli, topped with some fresh fruit, milk or yoghurt. Sunsol 10+ Muesli’s are an excellent source of carbohydrates as they are made with wholegrain oats that will provide you body with
long lasting energy & help build up your glycogen stores to maximise your trail runs.

Sunsol 10+ Muesli’s also contain the added health benefits of nuts and seeds, which is also key to a healthy breakfast for trail runners. My top choices are the Almonds, Cashews, Macadamias & Walnuts variety and the Blueberries, Chia, Goji Berries & Coconut variety, as they will provide you with 1) iron, which is needed during runs to transport oxygen around your body, and 2) healthy fats, which helps reduce inflammation in your muscles and tendons and aids recovery from your trail running.

Can’t Stomach Solids?

Some trail runners find that they can’t consume solids before a run. If this is the case for you, try making a liquid breakfast, such as a homemade smoothie. To ensure you fuel your body with enough carbohydrates, try blending up some milk, yoghurt, fruit and some Sunsol 10+ Muesli for a healthy smoothie breakfast.

A Note On Timing

It’s important to eat the same breakfast on race day as you would on training days, so your body is used to the food. And the same goes for the timing of your breakfast. Ideally you should aim to eat your breakfast 2-4 hours before your training/race, and then have a small, carbohydrate rich snack about about 30 - 60 minutes before you train or race. Aim to keep your snack relatively small so you don’t have too much in your stomach. You should then have your recovery snack/meal within 20-30 minutes of finishing your trail run. And remember, your post-workout meal should include some carbs as well as protein, as carbohydrates are required to help re-fuel your muscles for your next training session and they also help build lean muscle by stimulate your body to absorb amino acids from protein through increasing the hormone insulin. A smoothie made with Sunsol 10+ Muesli makes for a great post recovery snack as well.


Sunsol 10+ Museli - for trail runners

We are excited to welcome Sunsol 10+ Museli on board as supporter of The Trail Running Series.

Every Series (Gold) runner will receive a 500g bag of Sunsol's new range of great tasting, natural muesli when you collect your event t-shirt at Race 1 or 2.


For more info on Sunsol, visit or talk to Sunsol on Instagram @sunsol_muesli and Facebook Sunsol Muesli

Media Information

Media passes are available to accredited journalists and photographers and entitle you to be positioned in a cordoned-off area immediately behind the finish line.

To apply for a media pass on race weekend or to simply enquire about access to editorial and photos, please contact Rapid Ascent on 03 5261 5511.

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