Minimize Fat

Fat is a nutrient that satisfies. It prolongs the sense of fullness and slows down digestion. Although this is great for day-to-day living, it is not advised before exercise. If your stomach is still feeling full, you shouldn't start running because you face the risk of cramping.

Ideas for low-fat, low-fiber breakfasts include:

• Cereal with milk and a banana
• Toaster waffle topped with peaches
• Bagel with a small amount of cream cheese
• Rice with a poached egg
• Sandwich with a small amount of peanut butter, banana, and honey
• ...

This suggestion does not apply to fat-adapted athletes who are following the ketogenic diet. Stick to your regular eating schedule if that's the case because eating something different could make your stomach upset. However, most athletes will perform at their best when eating a standard, moderate carbohydrate diet.