That is an interesting combination. The dried apricots provide more simple carbs than the bagels, yet they are buffered by the yoghurt.

Wow, man, doing a run and then going swimming – I envy you so much!

But you make an important point about glycogen in the morning – I’m not sure this was properly accounted for in the above research.

For me, it took a long time to figure out what kind of pre-gym snack worked. I’d try a banana and crash. I’d try bagels and be ok. Eventually Greek yogurt or dried apricots ended up being the best bet.

I can’t provide you relevant links etc., but I read quite a while ago that an average person who isn’t on a fat-loss diet or isn’t a pro athlete burns less than a half of his glycogen stores over the night. So, yes, if you are not restricting your callories and don’t deplete your glycogen by overtraining during the day, your glycogen stores are quite filled up when you do fasted cardio.

Speaking of fasted cardio. I really enjoy my seaside one. I wake up at six, do 5 km or something and then go for a looong swim. But that is about 1 week a year. The remaining 51 weeks though…

Hm, could it be that your glycogen was still high then?

I’ve run from half marathons up to 35 miles fasted starting in the early morning. My impression has been that the meal I ate and water that I drank the night before was key to my performance the next day, not the immediate eating before the run.

I do drink water during very long runs on very hot days.

I wonder what would happen if you tried a couple of fed cardio / workout units.