Why Breakfast?
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
THE POWER OF BREAKFAST Breakfast is said to be the most important meal of the day as it gets your day started with fuel to give you not only the physical energy you need, but also the mental energy. The most energy efficient breakfast is one that combines a protein and carbohydrate. There are many ways to achieve a good protein/carbohydrate combination to not only provide good energy, but to keep the fuel lasting throughout the morning.
Athletes especially require more fuel. They need that extra energy to endure a day filled with practices, and an athlete is also likely a student, and the brain requires food for energy. Both protein and carbohydrates work together to provide what we need to have focus and energy. You really can’t have an effective breakfast with one of these nutrients alone. Carbohydrates give us that quick, immediate energy, while protein provides the duration to keep the energy going.
What are some good examples of breakfast to provide a good protein/carbohydrate combination? Oatmeal is always great. Try making it with milk for the protein component, or make with oat milk, for a creamy effect, adding some protein powder. Eggs are great too! They are the most complete protein out there. Try scrambling an egg and serving with whole wheat toast or with a side of fruit. Perfect protein and carbohydrate choice. In a hurry? Throw together a quick smoothie to drink your fuel. Try oat milk, banana, peanut butter, and protein powder. That recipe has good sources of protein and carbohydrates all in one blender.
Does breakfast have to be traditional breakfast foods? Of course not. There is no rule saying you can’t have a PB&J on whole wheat bread for breakfast. Peanut butter is protein and whole wheat bread is your carbohydrate. The important part is that you are getting a good jump start to a busy day and providing recovery fuel for a body that may have been depleted from the previous night’s practice.
Starting your day off right with breakfast is not only delicious, but it important for an Athlete who is trying to tackle the busy life of school and practice. Breakfast can also help an Athlete control their weight in a very healthy way. It provides a good start to the day with good carbs and protein that provide fullness, which prevents us from consuming not so healthy snack foods as the morning goes on. Plan the night before, if needed; make breakfast a part of your daily routine for optimal energy and health. –Janet Foster, RD, LD