charger Pre-Run

Race-Morning Toast with Chia Jam

Name: Race-Morning Toast with Chia Jam
Prep time: 5 min
Cook time: 3 min
Total time: 8 min
Yield: 2 slices
Ingredients: 2 thick slices Sourdough Bread (about 60 g each); 2 tbsp Blueberry Chia Jam with Maple & Honey; 1 tbsp honey; 1 pinch flaky sea salt; 1/2 banana, sliced (optional, if you have 2 hours)

1-2 hours before

Sourdough, blueberry chia jam, honey, and a pinch of salt. The race-morning breakfast you can make half asleep in a hotel room, with almost no fat and fiber to slow you down.

skilletCook3 min

soup_kitchenPrep5 min

restaurantYield2 slices

boltCarbs~47g

water_dropSodium385mg

exerciseProteins~5g

grassFiber~3g

For your run

When: 1-2 hours beforeDetails
One slice at 60 minutes out, two slices at 90-120 minutes. Low fat, low fiber, mostly starch and simple sugar so it clears the stomach before the gun.
Why it works: Sourdough is easier on most stomachs than regular bread because fermentation breaks down some of the starch and gluten. Jam and honey give simple sugars on top of the bread's starch, so you get both fast and steady carbs. Salt starts your sodium load before you sweat. No butter, no nut butter: fat delays gastric emptying by an hour or more.
Wrong time: At 15 minutes before, two slices of bread are still bread in your stomach at km 2. At 3 hours before, you may be hungry again by the start; that's when you add the banana or a gel at the line.
How much: Roughly 1 slice per 35 kg body weight: one slice for a 60 kg runner at 60-75 minutes, two slices for 70 kg and up at 90-120 minutes.
On the run: Travels well: pack sliced bread and a small jar of jam for race weekends. Hotel toasters are fine.
Replaces: The bagel with peanut butter that sits in your gut for the first 5k.
Fits: WorkoutLong runRace
GI risk: Low GI risk

Ingredients

Toast

2 thick slices Sourdough Bread (about 60 g each)

2 tbsp Blueberry Chia Jam with Maple & Honey

1 tbsp honey

1 pinch flaky sea salt

1/2 banana, sliced (optional, if you have 2 hours)

Notes

This uses two Fuel pantry recipes: the Sourdough Bread and the Blueberry Chia Jam. Store-bought white sourdough and a low-sugar jam work fine in a pinch. Skip butter and nut butter on race morning; that's what turns a fast breakfast into a slow one.