Breakfast is the most important meal of the day, yet only 1/3 of us actually make the time to eat it. While working with athletes on a daily basis, I hear all kinds of excuses: I’m too tired to chew (gotta love it!), I can’t eat in the morning, there’s no food around, if I eat before working out I’ll get sick, I don’t have time. A morning meal is important for runners for so many reasons:
- Weight management
- Blood glucose control
- Better blood sugar levels
- Fuel for later activity
- A mental boost
- Better concentration
- Overall improved daily nutrition
If you’re struggling with ideas on what to make in the morning, try one of these ideas:
- Breakfast in a glass – a smoothie made with soy or cow’s milk, soy or Greek yoghurt and fruit. Or fruit blended with protein isolate
- A slice of toast with a slice of cheese
- A hard boiled egg and a granola bar
- A piece of fruit with nut butter
- A small bowl ( 1/2-1 cup of cereal) with skim, soy or hemp milk
- A grab n’ go of roasted soybeans, dry cereal and dried fruit
- If traditional breakfast foods don’t excite you, try a lunch- or dinner-like approach. Dinner from the night before like cold pizza or leftover stir-fry is a great choice. If you don’t like hot cereal, you can substitute rice pilaf with dried fruit and nuts for a similar nutritional benefit
The key to a good breakfast is a balanced breakfast. Build your own appealing combo using protein (milk, yoghurt, cheese, eggs, meat, beans), fat (nuts, nut butter, avocado, hummus, oil), carbs (cereal, bread, English muffin, rice, pasta, waffles), fibre (fruit, vegetables, beans, high fibre cereals/breads) and drink (water, juice, milk, coffee, tea).
Breakfast gives you a chance to pre-fuel for a later run, or refuel from an earlier one, so don’t shortchange your body. Make this meal a must on your “you do” list every day.
