How to have a great breakfast both at home and on the road
Breakfast is the most important meal of the day for athletes as it is the first step in setting the foundation for the training diet. Breakfast allows the body to shift from a catabolic state to an anabolic one, increases energy levels for later in the day, improves concentration, and provides additional energy for training. It is important to begin fueling early and frequently to provide your body with the necessary fuels to support your training routine. Fueling at regular intervals will help to prevent you from over eating at any one meal, and prevents drops in energy.
Balanced breakfast consists of:
• high quality carbohydrates that contain Fiber (grains, fruit and/or vegetables)
• Protein (Eggs, beef, poultry, and dairy products)
• Healthy fats (nuts, nut butter, butter, cheese)
• Fluids (water, milk, juice)
Aim to start your day with a high protein breakfast. Studies show that a breakfast containing higher fiber carbohydrates along with 20-30 grams of protein is effective in maintaining blood sugar levels and glycogen stores. Protein helps minimize fluctuations in blood sugar after your meal time, making you feel fuller longer and helps promote satiety and weight maintenance. Research shows eating 30g of protein 3 times per day is more effective to build muscle tissue then eating 90g one time per day.
Here are 5 simple breakfast ideas that can be prepared in 5 minutes or less:
1. Banana roll up: spread 2-4 tbsp of nut butter on a whole wheat wrap, place the banana on one end and roll it up. Have it with 1 cup of milk while you prepare it, this way you can head out the door when it is done.
2. Egg wrap: scramble 2 eggs in the microwave (scramble eggs in a coffee cup with a 1 tsp of water, and place in microwave for 30-45 seconds). Put the eggs in a large whole wheat wrap, add some salsa and cheese, and off you go!
3. Yogurt parfait: 1 cup of vanilla Greek Yogurt ½ cup of granola, and 1 cup of fruit.
4. Smoothie: ¾ cup of Greek yogurt, 1 cup of fruit, 1 cup of milk, ½ cup of ice, and 2 tbsp of ground flax seeds. 1 tbsp of psyllium husk
5. Oatmeal: top oatmeal with chopped nuts, fresh fruit, and cinnamon with some boiled eggs on the side.