“Breakfast is the most important meal of the day”. We have all heard this expression before yet many of us are not quite sure as to why that is. Research shows that those who eat breakfast get better grades, have improved concentration, and maintain a healthier body weight than their non-breakfast eating counterparts. School-aged athletes often skip this meal due to time constraints, poor appetite, or as an attempt to control weight without realizing the effects it will have on speed, strength, endurance, and overall performance in sports.
Your muscles and brain need fuel immediately upon waking since you just spent the past 7-8 hours sleeping. Neglecting to eat breakfast will force your body to break down muscle glycogen (stored energy in muscle used during exercise) so that it can provide this fuel. This results in less available energy during training when you need it. For an athlete this translates into an inability to perform to your potential and an increased risk of injury. For athletes who are weight conscious, eating within an hour of waking up stimulates metabolism, which means you burn more calories throughout the day. Having a balanced meal first thing in the morning will keep you satisfied, feeling good, and prevent over eating later in the day. Follow these guidelines to ensure that you are eating breakfast like a champion.
* Breakfasts should include high fiber, whole grain carbohydrates to give you lasting energy throughout the day. Processed foods and enriched flours will leave you sleepy before noon. Good choices include oatmeal, whole grain breads or English muffins, whole wheat waffles or pancakes, and fruit.
* Including lean proteins in your meal will promote muscle growth and keep you full throughout the day. Try adding eggs, low fat milk or yogurt, or nuts to your meal.
* Make sure to hydrate first thing in the morning. Complete your breakfast with a glass of water, tea, 100% fruit juice, or low fat milk.
* Try making your breakfast the night before to save time the next morning. Make a few days worth at one time to cut back on
the prep work during the school week. Hardboiled eggs, oatmeal, and breakfast sandwiches can all be reheated in the microwave for a quick and healthy option.
* If you are not hungry or have a hard time eating early in the morning, start small. Eat a snack and gradually add to it over the next several days so that your body can adjust. Over time you will begin to wake up hungry and be able to tolerate a full meal.
* If you are eating breakfast on the go, skip the typical greasy fast food option and try healthy portable options such as PB&J on whole wheat bread or a shake made with protein powder, yogurt, and fruit.
* Remember that your nutrition is critical to your performance as an athlete. This is what can give you the competitive edge over your competitors, so be sure to make it a priority!
Try these different breakfast options to ensure that you are fueling up every morning. The size of the meal can always be modified, as all athletes have different calorie needs. Don’t forget to hydrate!
> Whole wheat bagel or English muffin with turkey bacon and egg whites (add 1 Tbsp feta cheese and ½ cup cooked spinach to sneak in more calcium and an extra serving of vegetables)
> Oatmeal (try making it with low fat milk instead of water for extra calcium and protein) topped with 1 cup fruit and ¼ cup sliced almonds or chopped walnuts
> Whole wheat waffles topped with ¼ cup cottage cheese and ½ cup blueberries. Serve with a hardboiled egg (egg yolk is a good source of vitamin D, which is good for bone health and is not found naturally in many food sources)
> High protein smoothie: Blend ice, ½ cup low fat yogurt, 1 cup frozen or fresh berries, 1 scoop whey protein powder, and 2 Tbsp flax seeds or almonds (Both flax and almonds are high in omega 3, which fights inflammation associated with training)
> Gluten Free Option: Brown rice cakes topped with peanut butter and jelly (can use almond butter or sunflower butter if there is a peanut allergy), 1 cup low fat milk (soy or rice milk can be used for dairy allergies). Serve with ½ cup apple sauce, 1 fruit cup (in its own juice), or a whole fruit.
Nutrition In Motion, P.C.
President, Cristina Rivera MS, RD, CSSD, CDN
Registered Dietitian/ Board Certified Sports Nutritionist
361 Broadway Bethpage, NY 11714
300 Hempstead Tpke W. Hempstead, NY 11552
516-229-1486
www.topnutritionservices.com