Training Matters: Don’t break up with your breakfast

By Kimberlee Brooks on December 6, 2019.

Young athletes often have early morning training sessions. Eating early in the morning may not appeal to everyone, but it is an important meal for athletes to include regularly. Breakfast literally means breaking the fast between supper and the meal eaten after a person wakes up. Eating breakfast provides athletes with the boost they need to get through their day.

It helps athletes get the jolt they need to wake up their bodies and kick start their metabolism. Athletes who eat breakfast are able to get more out of their training sessions as they have the energy needed to train more effectively.

The also get important nutrients like iron and calcium for growth and development and protein and carbohydrates to help repair muscle and replenish energy.

It is one thing to say breakfast is important to eat, it is another to actually do it. Many of the young athletes I work with admit to skipping breakfast regularly. Common reasons they struggle with eating breakfast is that they do not have time or they are not hungry.

With busy practice and training schedules and school during the week and early morning weekend games I get why this is a struggle.

The key is planning and finding a couple different strategies that work best for each athlete.

For athletes that are short on time in the morning, plan a breakfast to eat on the go.

Overnight oats can be prepared the night before by placing oats, fruit, yogurt, nuts or other tasty ingredients with your favorite milk in a mason jar and mixing together. Leave jar in the fridge overnight and in the morning grab a spoon and jar as you head out the door.

Breakfast parfaits are another quick and easy portable breakfast that can be prepared the night before. Layer low fat granola with frozen or fresh fruit and Greek yogurt in a container or small mason jar. Keep in the fridge for up to 3 days.

Keep easy to grab foods available such as hard-boiled eggs, trail mix, dry cereal, yogurt, nuts, bagels and peanut butter and low fat muffins to mix and match a quick meal.

Athletes who do not have an appetite early morning or find that eating solid food before exercise is uncomfortable can try liquid meals. Liquid breakfasts tend to digest faster than a solid breakfast.

Chocolate milk is a good choice before and after a training session. It provides carbohydrates, protein and fluid and is easy to drink when an athlete is not feeling hungry.

Smoothies can also provide a whole variety of easy to drink breakfast options. If athletes prefer something sweet they can blend frozen fruit with yogurt and a splash of juice. For a higher protein option blend a frozen banana with Greek yogurt, milk and peanut butter. Add a bit of green to smoothies by blending spinach with frozen fruit, and choice of milk or soy beverage.

Looking for something hot to drink pre-training session? Steam milk with a dash of cinnamon or heat up chocolate milk and pour in a mug for a hot chocolate on the go.

Kimberlee Brooks, RD, MSc, is a sport dietitian with the Alberta Sport Development Centre SE and can be reached at kbrooks@mhc.ab.ca