Wednesday, May 29, 2013

School's Out but Breakfast Should Stay

School is either almost or already out for many athletes. It can be tempting to start skipping breakfast; this often happens when athletes are out of their normal routine. Here's some advice: don't. "I'm not hungry in the morning" or "I don't have time" are not acceptable; they are excuses. Skipping breakfast often leads to overeating as the day continues (especially at night). Make a commitment to continue your performance nutrition throughout the summer, when sometimes training can be at its peak (especially for fall-sport athletes).
Skipping breakfast can lead to:
Early fatigue during workouts and throughout the day
Less effective training
Problems losing and maintaining weight
Trouble concentrating at a workout or a summer job
Eating breakfast can lead to:
Quicker and more sustainable weight loss and muscle building
Better preparation for workouts
Better recovery from training
Enhanced protection from illness and injury

Here are a few breakfast ideas to keep you going throughout the summer...
  • Whole grain cereal (hot or cold) with low-fat milk, topped with fresh fruit or dried fruit (or a small glass of juice)
  • Whole grain bread topped with nut butter and honey; pair with low-fat yogurt
  • Whole grain English muffin sandwich made with egg, low-fat cheese, tomato slice and spinach; pair with low-fat yogurt
  • Breakfast burrito: Whole wheat tortilla, scrambled eggs, green peppers, onions, cheese, and salsa if desired
  • Whole grain bagel or 2 frozen waffles with nut butter and jelly; pair with a non-fat Greek yogurt 
  • Smoothie made with non-fat Greek yogurt, berries, spinach and honey to taste (hint: add unsweetened cocoa to make it a chocolate smoothie)
  • Yogurt parfait made with non-fat Greek yogurt, berries and topped with granola or sliced almonds
  • Granola bar such as Clif, Nature Valley Crunchy or Kashi paired with 2 hard-boiled eggs and a piece of fresh fruit

Be Extraordinary,


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