WHY WOMEN SHOULD NEVER TRAIN FASTED

The Power of Breakfast for Your Performance and Health

As women, we often juggle countless responsibilities—work, family, training, and everything in between. With so much on our plates, it’s tempting to cut corners, like skipping breakfast before a morning workout. But if you’re an athlete (or just someone who values your well-being), training fasted might actually work against your goals.

At Run Fast. Eat Slow., we’re all about nourishing our bodies with whole, satisfying foods that fuel optimal performance and long-term health. Today, we’re breaking down why eating breakfast before a morning workout—especially a nutrient-packed one like our signature Superhero Muffins—is essential for women.

The Downside of Training Fasted

Fasted training, or exercising on an empty stomach, is often touted as a way to burn more fat. But for women, it can lead to a cascade of negative effects:

1. Hormonal Imbalances

Skipping breakfast can send stress hormones like cortisol skyrocketing. Chronic elevation of cortisol can disrupt menstrual cycles, impair recovery, and even signal our metabolism to slow down.

2. Reduced Performance

Without a steady supply of glucose, your body struggles to maintain energy levels, making your workouts feel harder and less effective. Over time, this can lead to burnout and increased risk of injury.

3. Muscle Loss

When glycogen stores are depleted, your body may break down muscle for energy. This is the opposite of what you want, especially if you’re working hard to build strength and endurance.

4. Blood Sugar Swings

Skipping meals can lead to energy crashes later in the day, leaving you feeling irritable (hangry!), fatigued, and craving sugary ultra processed snacks. Raise your hand if you’re prone to that dreaded afternoon energy slump?!
 

The Case for Breakfast: Your Morning Superpower

A balanced breakfast before a workout sets the tone for the day:

• Boosts Energy: Provides the fuel you need to crush your training session.
  
  
• Preserves Muscle: Supplies glycogen and protein, protecting your hard-earned strength.
  
  
• Supports Recovery: Kickstarts the recovery process with nutrients that replenish and repair.
  
  
• Balances Hormones: Keeps cortisol in check and supports your hormones especially when your morning meal includes healthy fats.

Watch my Recorded Nourished Mornings Class to learn how to jumpstart your year with a better breakfast routine, includes my Top 15 high-protein breakfast recipes.

Why Superhero Muffins Are the Ideal Breakfast for Busy Athletes

We get it—mornings can be hectic, and the idea of preparing a full meal might feel overwhelming. That’s where our Superhero Muffins come to the rescue!

These muffins are more than just breakfast; they’re a performance-boosting powerhouse:

• Packed with Nutrients: Made with wholesome ingredients like almond flour, oats, and sweet potatoes for sustained energy.
  
  
• Perfectly Balanced: Complex carbs, fat and protein to cover all your needs. Essential for energy and keeping you satiated (until your post-workout 2nd breakfast!).
  
  
• Quick and Portable: Perfect for grabbing on the way out the door, eating while standing and packing kid lunch boxes or enjoying with a cup of coffee on slower mornings.
  
  
• Customizable: Fits your dietary needs. It’s easy to make Superhero Muffins gluten-free, dairy-free, nut-free and egg-free. Read Elyse’s tips on how to customize Superhero Muffins. Add your favorite mix-ins like chocolate chips, blueberries, or nuts for extra flavor and nutrients.

Recipe Spotlight: Yam Spice Superhero Muffins

Find this recipe on page 103 in the NY Times Bestselling Rise & Run cookbook or grab the recipe here.

Here’s a quick reminder of the key ingredients that make these muffins a fan favorite:

• Almond flour for healthy fat and protein
• Rolled oats for complex carbs and fiber
• Grated yam for complex carbs and micronutrients
• Eggs for muscle-repairing protein.
• Butter or virgin coconut oil for healthy fats.
• Spices for soothing inflammation digestion.

For 24 different Superhero Muffin recipes, both savory high-protein and sweet to satisfy cravings, see chapters 5 and 6 in the Rise & Run cookbook.

Make Breakfast a Non-Negotiable

As women, fueling ourselves isn’t just about athletic performance; it’s about showing up for life with energy, strength, and confidence. By making breakfast a non-negotiable part of your routine—and treating yourself to something as delicious as Superhero Muffins—you’re prioritizing your health and honoring all the amazing things your body does.

So, set that alarm a few minutes earlier, whip up a batch of Superhero Muffins, and watch how your mornings (and workouts) transform. Because when you run fast, eat slow, and nourish your body, you’re unstoppable.

Have a favorite way to enjoy your Superhero Muffins? Share your photo with me on Instagram @ElyseKopecky!