Guejsn If i wake at say 5:30 and anything i should eat beforehand you said protein shake but could i just sip on some xtend during its going to consist of a 1 mile jog to stairs to 1mile jog back the stairs i will run probally 5 times each time slowly progressing up to more and more as i get in better shape. Question is id like to do fasted cardio but is sipping on xtend fine then have my normal breakfast about 15-30 min after i get back from run?
Whether or not you eat beforehand is entirely up to you (however, bear in mind that if you have a meal it will take up to 2-3 hours to digest, depending on the contents and amount fo the meal; and exercise slows down digestion). If you're going to get into your run pretty soon after waking, then yeah, you could just have your Xtend and then go for the run.
So, you're doing 3.2km (i.e. once to stairs and back) or 16km (i.e. 5 x to stairs and back) every session? If you're going to do only 3.2km you don't really need anything before, but Xtend is fine. If you're gong to do 16km, then that's a long time running (and I personally wouldn't recommend running for more than 30-40 minutes at once (and a 16km run is going to be 64-80 minutes, if the pace is between 4-5 min/km), since running is so catabolic), and you'd definintely want to have xtend beforehand.
Yes, have your breakfast within that first 30 minutes of returning from your run.