Nutrition Tips

As an athlete, you already know that your nutrition plays a huge role in your performance on the field or court. But did you know that breakfast may be the most important meal of the day for athletes? Here’s why:

Breakfast provides energy for the day ahead.

After a night’s sleep, your body needs fuel to start the day. As an athlete you can’t afford to skip breakfast and miss out on the calories and nutrients that breakfast provides. Skipping breakfast means you’re starting the day on an empty tank, which can make it harder to focus, think, and perform your best.

Breakfast can improve athletic performance.

Studies have shown that athletes who eat breakfast perform better than those who skip it. One study published in the International Journal of Sport Nutrition and Exercise Metabolism found that cyclists who ate breakfast had better endurance than those who didn’t. Another study published in the Journal of the American College of Nutrition found that basketball players who ate breakfast had better shooting accuracy and were less fatigued during games.

What to Avoid:

• Skipping breakfast in favor of extra sleep. While it’s important to get enough rest, sacrificing breakfast isn’t the answer. Instead, try going to bed a little earlier to make time for breakfast in the morning.

• Eating breakfasts that are high in sugar and low in protein. This can lead to a crash in energy and hunger shortly after eating. Instead, choose breakfasts that are high in protein, fiber, and good fats, like eggs with vegetables and whole-grain toast or Greek yogurt with fruit and nuts.

Tips for High Performance Breakfast

• Plan ahead. Prepare breakfast the night before, or have quick and easy options on hand, like overnight oats.

• Eat within an hour of waking up. This will ensure you’re fueling your body at the most important time of day.

• Don’t forget to hydrate. Pair your breakfast with a glass of water to jumpstart your hydration efforts.

In conclusion, breakfast is a crucial meal for athletes. It provides energy, boosts metabolism, and can improve athletic performance. By avoiding common mistakes and implementing these tips, you can make sure you’re getting the most out of your breakfast and your athletic potential.

References

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Astbury, N. M., Taylor, M. A., Macdonald, I. A., & BreakfastCereal.org.uk. (2011). Breakfast consumption affects appetite, energy intake, and the metabolic and endocrine responses to foods consumed later in the day in male habitual breakfast eaters. The Journal of Nutrition, 141(7), 1381-1389. doi: 10.3945/jn.111.139828

Edmonds, C. J., & Jeffes, B. (2009). Does having breakfast affect cognitive performance in schoolchildren? Applied Cognitive Psychology, 23(4), 605-617. doi: 10.1002/acp.1508

Rampersaud, G. C., Pereira, M. A., Girard, B. L., Adams, J., & Metzl, J. D. (2005). Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. Journal of the American Dietetic Association, 105(5), 743-760. doi: 10.1016/j.jada.2005.02.007

Adolphus, K., Lawton, C. L., & Dye, L. (2019). The effects of breakfast on behavior and academic performance in children and adolescents. Frontiers in Human Neuroscience, 13, 425. doi: 10.3389/fnhum.2019.00425

Ingwersen, J., Defeyter, M. A., Kennedy, D. O., Wesnes, K. A., & Scholey, A. B. (2007). A low glycaemic index breakfast cereal preferentially prevents children’s cognitive performance from declining throughout the morning. Appetite, 49(1), 240-244. doi: 10.1016/j.appet.2006.11.005

Dhurandhar, E. J., Dawson, J., Alcorn, A., Larsen, L. H., Thomas, E. A., Cardel, M., . . . Allison, D. B. (2014). The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial. The American Journal of Clinical Nutrition, 100(2), 507-513. doi: 10.3945/ajcn.114.089573

Veum, V. L., Laupsa-Borge, J., Engelsen, I. B., Stokkeland, O., & Hoivik, H. O. (2014). Effect of an irregular meal pattern on nutrient intake, hunger and satiety in young adult men. Appetite, 75, 9-16. doi: 10.1016/j.appet.2013.12.009

Leidy, H. J., Hoertel, H. A., Douglas, S. M., Higgins, K. A., & Shafer, R. S. (2013). A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger, in "Breakfast skipping" adolescents. Obesity (Silver Spring, Md.), 21(12), 2502–2510. https://doi.org/10.1002/oby.20...

Desbrow, B., McCormack, J., Burke, L. M., Cox, G. R., Fallon, K., Hislop, M., Logan, R., Marino, N., & Sawyer, S. M. (2014). Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete. International Journal of Sport Nutrition and Exercise Metabolism, 24(5), 570–584. https://doi.org/10.1123/ijsnem...