Start The Day With Breakfast

Breakfast is important for performance and health and a good breakfast helps improve physical capacity, concentration, and motivation.

Published March 04, 2013 04:34

Start The Day With Breakfast
Breakfast is to be enjoyed and variety of meal options should be eaten

Breakfast is important for performance and health. After 8-12 hours of fasting, breakfast provides the first refueling and rehydrating stop for the body. Athletes who eat breakfast tend to have improved physical capacity, mood state, concentration, and motivation towards their training. Breakfast also improves daily food choices, prevents unwanted snacking and helps prevent illnesses and injuries.

What's For Breakfast?

The table below lists a variety of foods suitable for breakfast. Ensure you select at least one from each

Bread Fresh fruit Milk and alternatives Margarine or butter
Breakfast cereals Dried fruit Yogurt Jam
Oats 100% fruit juice Cheese Honey, maple syrup
Gluten-free grains Vegetables Meats Olive oil
Waffles Vegetable juices Nuts and butters Sugar
Pancakes Smoothie

Breakfast is to be enjoyed and variety of meal options should be eaten. Examples could include:

• Breakfast cereal with fruit and milk/yogurt
• Bread, deli meat, cheese, fruit and margarine/butter
• Waffles with maple syrup, fresh fruit and a glass of milk
• Oatmeal/porridge made with milk, sugar and dried fruit and nuts
• Eggs (not fried) and toast with margarine and vegetable juice
• Smoothie (milk, fruit, yogurt, honey) and bread/toast
• Gluten free muesli with dried/fresh fruit and soy milk
• Pancakes with fruit, maple syrup and peanut butter
• Bagel with peanut butter and banana
• English muffins topped with melted cheese and tomato
• Omelet made with ham, cheese and vegetables and bread/toast with jam
Breakfast provides a jump start to gaining the necessities of nutrition and sport

Thanks to Susie Parker Simmons, MS, RD, MED
Sports Dietician and Physiologist
WTA Sports Nutrition Advisor


The contents of the Health site are for informational purposes only and should not be treated as medical, psychiatric, psychological, health care or health management advice. The materials herein are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this site. Reliance on any information provided herein is solely at your own risk.

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