By Leslie Baronkin; RD, LD, Outpatient Dietitian, BonSecours St. Francis Health System
No matter where you rank in terms of athletic ability, your performance depends largely on the foods consumed during the days and weeks leading up to an event. However, there is no magic pre-event meal.
When it comes to nutrition, it is important for athletes tostart their day off right. Breakfast should contain at least one-fourth of the calories you need for the day, and is important for homeostasis. Athletes thatskip breakfast are shown to train less effectively.
You will want to choose foods and beverages that you enjoy,and ones that do not upset your stomach. Preferably, your meal choices should come from nutrient-rich foods such as whole grains, fruits, milk, and vegetables.
When you eat a varied, carbohydrate-rich diet, your body should have ample glycogen stores to fuel activity. Carbohydrates maintain blood glucose levels during exercise and replace muscle glycogen. The amount required depends on your total daily energy expenditure, type of activity, sex,and environmental conditions.
Endurance athletes need less protein than strength and speed athletes, but they still need protein to rebuild muscle which is broken down during runs, rides and other high repetition activities.
The best breakfast is one that covers all your needs and includes real, nutrient-rich foods. Since most are not professional athletes and do not have private chefs, it also needs to be a meal that is convenient enough to eat every day.
Easy & Good Breakfast Selections
An egg sandwich or burrito with melon and a cup of low-fat milk
Peanut butter on a whole wheat English muffin, a banana, and soy milk
A bowl of multi-grain cereal, lots of strawberries and/or blueberries, and milk on top
A peanut and fruit granola bar, cottage cheese, and a glass of milk
A cup of plain yogurt, fresh berries mixed in, and a slice of whole wheat toast with fruit and cream cheese spread on top
A mini whole wheat bagel, spread lightly with cream cheese and jam; a peach; and a cup of yogurt
A scrambled egg, a whole wheat roll, fruit salad, and a cup of soy milk
A low-fat muffin with peanut butter or cream cheese, piece of fruit, and milk
Oatmeal or grits, yogurt with fruit, and low-fat milk
Most of the foods listed above are easy to keep on hand fora week’s worth of meals. Fresh fruits requires a little more grocery shopping,but they are more nutrient-rich than dried fruits.
