Use Breakfast to Fuel Your Day
Use Breakfast to Fuel Your Day
Better Breakfast Month
Is Breakfast the Most Important Meal of the Day?
Although there has been much debate about the importance of eating breakfast, it definitely can set the tone for the rest of your day. Would you rather feel energized from eating a decent meal at the beginning of the day, or spend all morning feeling hungry and distracted because you skipped breakfast and can’t stop thinking about lunch?
Of particular importance to athletes, studies have shown an increase in exercise capacity and performance after eating breakfast as compared to fasting in the morning.1 These factors may even affect performance throughout the rest of the day, with one study showing a slight decrease in exercise capacity in those who skipped breakfast, even if they didn’t exercise until after eating lunch.2
The Importance of Carbohydrates for Energy
After eating carbohydrates your body converts them into glucose, which is used as fuel for physical as well as mental energy. Glucose is stored in your body in the form of glycogen, which is mainly found in the liver, but also in muscle. When more glucose is needed, especially during exercise, glycogen is quickly broken down into glucose.3 In order to keep these energy stores replenished, it helps to regularly eat carbohydrates throughout the day. Overnight, while you are not eating, your glycogen stores decrease significantly, so you can help to refill those stores by eating a carbohydrate-containing breakfast.4
What Should You Eat for Breakfast?
If you are going to a morning workout or sport within an hour or two, make sure to mostly eat easily digested carbohydrates such as a banana or toast with jam. This will give you an energy boost without making you feel overly full. After your workout, eat a second breakfast or snack containing more carbohydrates, protein to help with muscle recovery, and some fats to keep you full longer.5
If you have a low-energy morning planned, try to include a balance of complex carbohydrates, proteins, and fats. This way you will feel full longer and have sustained energy throughout the morning. Don’t forget to pack a morning snack!
Breakfast Ideas for Early Workout Mornings
-banana with almond or peanut butter
-whole grain toast with jam
-cereal with milk
-yogurt with fruit
-whole grain waffles with almond or peanut butter
Breakfast Ideas for Non-Workout Mornings (or 2-4 hours before a workout)
-refrigerator oatmeal
-equal parts oats, milk, and plain yogurt (about ½ cup each)
-½ tsp of sweetener such as honey or maple syrup
-¼-½ cup cut up fruit
-¼ cup chopped nuts
-Mix in container in the evening and put in the refrigerator to have for breakfast
-eggs, whole grain toast with jam, and apple slices
-breakfast potatoes with eggs and tomatoes
Keep Drinking Water!
As always, hydration is key! Almost everything your body does uses water, so make sure you start off the morning by drinking a full glass. It will help you to digest your breakfast and rehydrate you after sleeping. Keep drinking water throughout the day, especially when you are exerting yourself hard enough to sweat. For workouts up to an hour, plain water is enough, but if you continue beyond an hour, you probably need a sports drink to replenish electrolytes as well.
Final Thoughts
Eating well and consistently throughout the day is important, and breakfast is a great way to get started in the morning. Like with anything else, planning helps, so think about what you are going to be doing that day and eat a breakfast that will prepare you for it. If you will be exercising first thing, limit the amount of fat you eat beforehand and focus on high quality carbohydrates, since they digest more quickly. Make sure you get some protein within an hour of finishing your workout to help with muscle recovery.
If you have 2-4 hours before exercising, or you have a lower energy day, eat a more substantial breakfast so you stay full longer and have lasting energy. Don’t be afraid to add some veggies to breakfast also! Mushrooms, onions, and bell peppers all make great additions to scrambled eggs or omelets.
When you get up each morning, just remember: drink water and eat breakfast. Then your day will be off to an awesome start!
Written by: Rianna Moening, Dietetic Intern 2022
References
Clayton DJ, James LJ. The effect of breakfast on appetite regulation, energy balance and exercise performance. Proc Nutr Soc. 2016;75(3):319-327. doi:10.1017/S0029665115004243
Clayton DJ, Barutcu A, Machin C, Stensel DJ, James LJ. Effect of breakfast omission on energy intake and evening exercise performance. Med Sci Sports Exerc. 2015;47(12):2645-2652. doi:10.1249/MSS.0000000000000702
Williams C, Lamb D. Does a high-carbohydrate breakfast improve performance? Sport Sci Exch. 2008;21(108):1-8.
Marieb EN, Hoehn K. Human Anatomy & Physiology. 9th ed. Pearson; 2013.
Sports, Cardiovascular, and Wellness Nutrition (SCAN). (2013). Fact Sheet: Eating Frequency.