Breakfast In Athletics
Is breakfast really the most important meal of the day? For athletes, breakfast can be a crucial aspect in both practice and competition. What foods comprise a good breakfast, and when should breakfast be eaten? In this article, we explore the physiological effects of breakfast and the role it plays in athletics.
The benefits of breakfast
Firstly, cannot be identified as the most important meal of the day, as all meals are equally important for athletes to get proper fuel and nutrition for the day. Athletes are often busy and struggle to fit breakfast into their schedule; they face morning workouts, low appetite, and a need to catch up on sleep and so are often forced to skip the first meal of the day. However, there are a vast number of benefits that come from eating a full, healthy breakfast.
Refuel energy reserves after sleep: Depending on the time you have dinner and wake up, your body has not had food for around 12-14 hours come morning. By this time, your body has had time to digest the previous day’s meals and is ready for more food. Eating breakfast can provide a much needed energy boost to get through morning activities.
Reduce brain fog: Breakfast can improve mental clarity in the morning and help with alertness. This is especially beneficial for student athletes, who need to be focused both during training and school.
Improved mood: Breakfast has been found to reduce irritability and increase relaxation before lunchtime. This prevents breakdowns of social interactions and provides greater stability to society.
The effectiveness of breakfast varies from person to person, however. Skipping or delaying breakfast might be better depending on your morning appetite. As long as nutritional needs are met the rest of the day, breakfast is not 100% necessary for everyone. It’s important to listen to your body and experiment to see what works for you.
What types of foods should I eat for breakfast?
As breakfast is the first meal to break a long overnight fast, the types of foods that make up breakfast have a large impact on how the body reacts. Here are some general guidelines to a healthy breakfast that also supports athletic performance:
Include:
Carbs: These will be the main source of energy in your breakfast. Toast, oatmeal, fruit, and whole grain waffles/pancakes are some carb options.
Protein: Protein is necessary for muscle growth and recovery, but it also makes breakfast more filling and keeps you from getting hungry or fatigued. Eggs, turkey sausage, milk, cheese, greek yogurt, tofu, and peanut butter are rich in protein and are perfect for morning meals.
Fats: Fats play a variety of roles in the body. Avocados, fish, nuts, and seeds contain healthy fats that can make the meal more satisfying and filling.
Fluids/electrolytes: Rehydrating after sleep is crucial to a successful practice or a competition. Some options include water, milk, and fruit juice (preferably homemade)
Fiber: Fiber helps with digestion and keeps you satiated throughout the day. Whole grains, vegetables, fruits, seeds, and nuts can help add fiber to your breakfast.
Avoid:
Excessive sugar: Foods that are too high in processed sugar can result in a sugar crash early on in the day.
Processed foods: It is best to stick with whole foods, especially in the morning, for overall health and energy.
When should I eat breakfast?
A dilemma athletes face is whether to eat breakfast before or after their morning workout. There is no definitive answer, both can be effective depending on the person. Some athletes prefer to have a small breakfast to have energy before they exercise, and others prefer to eat breakfast after to kickstart the recovery process. Experimentation can help athletes figure out what system provides them with sufficient energy in the morning.
Conclusion:
All athletes, regardless of skill level, can tap into the power of breakfast to enhance their workouts and keep themselves functioning throughout the day. While breakfast may not be necessary for some, it is a valuable tool that can be a key asset in athletic nutrition. For athletes who are busy and have trouble finding the time to make breakfast, meal-prepping and food items such as overnight oats make breakfast an easy and quick task. Reducing the barrier to having breakfast can make it easier to meet your nutrition goals as an athlete.
Sources:
“The Effect of Breakfast Prior to Morning Exercise on Cognitive Performance, Mood and Appetite Later in the Day in Habitually Active Women.” NCBI, 14 July 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517027/.
Hill, Lisa. “Breakfast Benefits: Energy, Weight Control, and More.” WebMD, https://www.webmd.com/food-recipes/breakfast-lose-weight.
“Is breakfast really the most important meal of the day?” Cleveland Clinic Health Essentials, 1 February 2022, https://health.clevelandclinic.org/do-you-really-need-to-eat-breakfast.
Meyers, Ellie. “breakfast for athletes.” Student Athlete Nutrition, 20 April 2021, https://studentathletenutrition.com/breakfast-for-athletes/.
“What Is the Best Breakfast for Athletes?” NCSA, https://www.ncsasports.org/blog/studentathletes-skip-breakfast.