Oh Breakfast, Where Art Thou? I absolutely love breakfast and couldn’t start off my day without it! We probably heard that million times but I will say it again, breakfast is the most important meal of the day, it is a time for your body to fuel up for the day and for your metabolism to kicks into gear and supplies nutrients to the body and brain that you will need to function properly.
Ma allora, why so many people out there skip breakfast? Well I was one of them and excuses for missing breakfast were I don’t have time, I’m not hungry in the morning and I’m on a diet. Unfortunately, runners who skip breakfast generally train less effectively, are more fatigue, and don’t perform optimally. Not having a healthy breakfast will also results in having trouble concentrating and work or study less efficiently later in the morning. So, let’s explore these excuses.
- I don’t have time: Of course you have time to do what you want to do. If you can make time to run, you can also make time by appropriately fueling your muscles. If you can’t eat this meal at home, then simply eat it on the run or at work like my husband does. You don’t have to eat it immediately upon rising…that morning coffee break can be more than just coffee.
- I’m not hungry in the morning: Runners who lack a morning appetite usually had too much evening snacking and that can easily ruin your morning appetite and also if you overeat can help to weight gain. Replacing a healthful breakfast with nutritionally poor snacks can cause dietary deficiencies and if you eat high-fat evening snacks that can inadequately refuel your muscles you can experiment muscle fatigue. Rearrange your current meal plan so you eat more during the day, less at night, and wake up hungry.
- I’m on a diet: The most successful diets start with a substantial breakfast and end with a light dinner. Research pointed out that runners who under eat during the day have more body fat than those who eat adequately when they wake up. A healthy, carb-based breakfast not only fuels your muscles but also prevents you from getting too hungry, and at that point you simply don’t care about what you eat and are likely to eat junk food. Remember: Breakfast invests in losing weight, not gaining fat.
- Two packs of oatmeal with milk and a medium sized banana
- One bagel with peanut butter or almond butter
- Two slices of toast and 12 oz of orange juice
- Whole grain cereal with low-fat milk
- Whole grain bagel with peanut butter or almond butter, low fat milk.
- A Meal Replacement Beverage, such as those made by Snapple or Slim-Fast.
- Oatmeal with blueberries or fresh fruit
- Trail Mix that contains nuts, fruit, and some cereal or pretzels. This amount packs more than 250 calories, but offers a good combination of fat, protein, and carbohydrates.
- Sports Bar such as PowerBars, Cliff Bars, or Balance Bars. Most energy bars make a decent breakfast. Look for one with at least 200 calories and 6 grams of protein.
- Pancakes or french toast with syrup, juice, milk.
- Yogurt with granola and fruit.
Calcium ~ Calcium is important for strong bones, as well as for helping muscles contract properly. Low fat milk and yogurt are preferable to whole milk products.
Potassium ~ A nutrient you lose in sweat. Bananas, orange juice, whole grain cereals are potassium-rich.
Fiber ~ To promote regular bowel movements and reduce the risk of unwanted pit stops during exercise. If constipation is a problem, select raisin bran, bran flakes, all-bran, or any type of bran cereal.
Bottom line, a carbohydrate-based breakfast is a critical energy booster that helps runners fuel and/or refuel their muscles. Without this morning meal, you’re likely to run on fumes, perform less effectively,and reduce your intake of nutrients that contribute to top performance.