Eat Breakfast!

7 Aug

I’m always surprised by how many of the athletes, with whom I work, eat little or no breakfast (despite my nagging and preaching).  The benefits of eating breakfast (a healthy, nutritious breakfast!) include:

  • Wake-up your metabolism (your body will operate more efficiently, all day)
  • Improve your focus, memory (mental function)
  • Improve your mood (emotional function)
  • Boost your energy level (physical function)

Need another reason?  Harvard researchers recently found that skipping breakfast raises your risk of developing diabetes.

I recently posted information (courtesy of Men’s Health) stating that the ideal breakfast contains about 500-600 calories, at least 20 grams of protein, and 5 grams of fiber.  Starting your day with protein is important, and it doesn’t necessarily mean a full-blown, bacon and eggs breakfast.  Peanut butter and Greek yogurt are great additions to any breakfast – and they’re quick and portable.  I would also add some “healthy” fat to that list (mono- and polyunsaturated fats, found in foods like olive oil, avocados, nuts, and salmon).  Ultimately, we should be striving for that kind of balance in every meal and/or snack we eat:

  • “Clean” (complex) Carbohydrates (oatmeal, whole grains, sweet potatoes, etc.)
  • High Quality Protein (eggs, milk, lean meats, etc.)
  • Healthy Fat (as described above)

Here are a couple quick, easy-to-prepare, and (most importantly) healthy, nutritious breakfast ideas:

Breakfast Burrito

  • Scramble and cook one (1) egg
  • Place cooked egg on a whole wheat burrito shell
  • Add 1/4 cup black beans (drained and rinsed) and 1/4 cup shredded cheese (I like Mexican blend)
  • Microwave for 30 seconds
  • Garnish with salsa, roll it up, and enjoy!

High-Powered Oatmeal

  • Mix together 1/2 cup (dry) oatmeal, 1 Tbsp vanilla protein powder, 1 Tbsp ground flaxseed, and 1/2 tsp cinnamon (you can do this the night before)
  • Add 1 cup milk and mix well (I use a wire whisk)
  • Microwave for 2 & 1/2 minutes
  • Mix well, stir in whatever ingredients you like (I like 1 Tbsp honey, 1/2 cup blueberries), and enjoy!

Don’t be a breakfast “skipper!”  And remember: Never train, practice, or play on an empty stomach!  Your thoughts?

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3 Responses to “Eat Breakfast!”

  1. SMARTER Team Training August 8, 2012 at 7:50 AM #

    Nice article. I appreciate that you are sharing information and providing tips for others to learn, use and share. Keep up the outstanding work. I look forward to keeping in touch via Twitter, Facebook, etc.

    • Brian Lebo August 8, 2012 at 8:04 AM #

      Thank you… I appreciate your support! I’m a big fan, and have learned a lot from the information you provide.

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  1. Should You Skip Breakfast? | Athletic Performance Training Center - November 30, 2016

    […] Please see related article, Eat Breakfast! […]

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