They say that breakfast is the most important meal of the day. And it’s true, because this meal essentially kickstarts your body’s energy generation (metabolism) after you wake up. Skipping your breakfast amounts to forcing your body run on empty after a period of “fasting” between dinner and the time you wake up. A good breakfast serves to restore your body’s glucose and energy levels. Skipping your breakfast can actually have serious consequences. Therefore, professional athletes need to rely on a wholesome breakfast to keep up with their high-energy demands.
On average day, depending on the type of sport they play and associated caloric expenditure, athletes require caloric intakes that can range from 1200 to 8000.
Some primary essentials of a high-energy breakfast:
- A breakfast meal that amounts to 500 to 750 calories is ideal to start your day off with
- Carbohydrates should account for 50% of the energy quota, while the remaining half comes from proteins and fats
- Ideal carbohydrate sources include whole grain bread, oatmeal, and grits.
- Protein sources include eggs, yogurt, nuts, peanut butter, cheese and meat
- Hydration is key upon waking. This really goes without saying; water regulates a lot of body’s vital functions including maintaining your body’s core temperature, detoxification, aiding in digestion and keeping your joints lubricated.
- A cup of coffee or green tea can help to boost your body’s immunity, metabolism and energy levels
- Fresh fruits have high fiber content and antioxidants for improved digestion and enhanced metabolism
Here are five breakfast combos that pro-athletes have recommended:
1. Oats Topped with Yogurt and Fruits
2 cups of rolled oats mixed with 2 cups of milk (cooked or cold), topped with Greek yogurt and one or two fruits of your choice such as strawberries, blueberries, bananas or cherries.
2. Egg White Scramble Mixed With Vegetables
Prepare a protein-rich breakfast by scrambling two egg whites, and throw in a mix of fresh vegetables like spinach, bell peppers, onions, kale, or avocados, topped with some cheese.
3. Egg White Oatmeal Pancakes
Combine the benefits of oats and egg-whites with egg-white oatmeal pancakes with a variety of toppings including Greek yogurt and peaches, or strawberries and peanut butter.
4. Protein-Rich Smoothie with Berries
Blend together a ¾ cup of skim milk, ½ a banana, non-fat Greek yogurt, and ¾ cup of berries for a protein-rich berry smoothie.
(Recipe courtesy: Joy Bauer)
5. Quinoa Honey and Yogurt Parfait
Quinoa has a higher protein content than whole grain, and makes for an excellent breakfast ingredient. Mix ½ cup of cooked quinoa, ½ cup of Greek yogurt, and honey. Layer half the quinoa mixture in a glass and top with ½ cup of pomegranates or other fruits, and repeat the layers again for a delicious, high-energy start to your day.
Activ8 Athleticism knows how to take care of your fitness needs.