Breakfast Like A Champion

We've all been told that breakfast is the most important meal of the day. Well, it’s true. But as an athlete in training and/or race mode, it can be difficult to know what, when, and how much we should be eating for breakfast.

Our bodies need food within a half hour of waking. Otherwise, our body thinks that we just might starve today, and begins to breakdown that hard-earned muscle tissue to use for energy.

A good breakfast should be around 500 calories, and include a combination of carbohydrates, fats and proteins. For example, two eggs, two pieces of whole-grain toast, a glass of orange juice and an apple will provide a little over 500 calories. It is also a good source of protein, B vitamins, vitamin C, calcium, and some fibre. Generally, anything goes with breakfast, as long as it’s not too high in simple sugars, and incorporates a good source of protein. Some of my favourite breakfast proteins include nut butters, beans, and chicken. Protein shakes can also be great for a quick breakfast, as long as you use a quality protein powder.

If you like to have your work-outs in the morning, 500 calories will just make you feel ill. Have a light breakfast – a piece of toast or half of a bagel to give you the quick energy you need to get through your work-out. Low-fibre and low-protein options will prevent the food from sitting in your stomach. Just make sure you eat the rest of your breakfast when you’re finished!

You may not want to drink water with breakfast, but having a glass a half hour before or after your meal will increase your water intake throughout the day. Try to avoid caffeinated beverages like tea and coffee, as they will cause to dehydrate. As an endurance athlete, you know that hydration is key to performance!

Keep in mind that this is general information, and that everyone’s nutritional needs will be different. If you would like individualized nutrtitional programs to help meet your goals, feel free to contact Dr. Teasdale, ND.