1. Eating Breakfast
If you’ve heard it once, you’ve hear it a million times: “Breakfast is the most important meal of the day.”
Well, it’s true. Far too often athletes do not eat breakfast because they do not have time, are not
hungry, don’t know what to make, etc. Breakfast will help you get your metabolism fired up, get you
energized, prepare your body for workouts, and prevent feelings of fatigue, nausea, and dizziness during
lifts, conditioning, and practices. For those who need to gain weight, breakfast is prime time to get an
easy 1,000-1,200 calories. For those trying to lose weight, a small breakfast of about 500 calories will get
your metabolism started and will help keep you from feeling excessively hungry later in the evening.
Below are some examples of carbohydrate, protein and hydration ideas for breakfast.
CARBOHYDRATES: These are essential to an athlete’s diet and must be included in each meal.
Carbohydrates are the body’s main source of energy and play a vital role in hydration (water “clings” to
carbohydrates).
Examples: fruit, whole wheat toast, oatmeal, cream of wheat, whole grain cereals, pancakes and waffles
(use fruit toppings instead of butter and syrup). These items are easy to digrest and are less likely to be
stored as fault.
PROTEIN: Breakfast is a good time to include a source of protein. Lean protein provides the building
blocks necessary for muscles growth and recovery.
Example: egg whites, lean ham, turkey bacon, yogurt, cottage cheese and milk.
HYDRATION: Breakfast is also a good time to start the hydration process. Just 12-16 ounces during this
meal can help to increase recovery and reduce fatigue.
Examples of good items for hydration: water, milk, fresh fruit, fruit juice (if you are trying to lose weight,
stick with the fresh fruit and skip the juice).