Start The Day With Breakfast
Published March 04, 2013 04:34
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
column.
| GRAINS | FRUITS/VEGETABLES | MEAT/DAIRY/EGGS | OTHER |
| 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 | ||
| Eggs |
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
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