WEBVTT

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Morning training starts with a practical food decision.

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Choose something familiar that fits the time between

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waking and moving, rather than forcing a large

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breakfast immediately before leaving your room.

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Think about the session as well as the

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clock. A short gym visit and a long

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demanding outing need different planning, including when you

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can eat again after finishing exercise.

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Ordinary foods can do the job.

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Toast with eggs, oats with milk, or fruit

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alongside yoghurt are options to adapt to your

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preferences, appetite, allergies and available preparation

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time.

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If your room has no reliable refrigerator, choose

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foods that do not depend on chilled storage.

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Check the label, prepare utensils and confirm where

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breakfast will happen before the morning rush.

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Test changes on ordinary training days.

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Note what you ate, the timing and whether

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you felt comfortable.

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Change one thing at a time instead of

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replacing food, coffee and training together.

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Plan the next meal too.

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Persistent nausea or dizziness needs individual advice, and

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anyone with a medical meal plan should follow

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it. Breakfast cannot compensate for unsafe exercise conditions

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in heat.