Why Breakfast Actually Matters
(even if you exercise in the evening)
It’s one of the most googled nutrition questions. Do I need to eat breakfast? It’s long been nicknamed the most important meal of the day but if you ask me, breakfast, lunch and dinner are all equally important; especially for athletes. If you are one of my athletes and you skip breakfast you’re not alone. In fact, according to the Cleveland Clinic, one-fourth of Americans skip breakfast altogether. But if you’re one of my athletes, we’ll work together on getting something in your stomach each morning.
Here’s why:
Eating your morning meal is linked to better memory, concentration, lower levels of “bad” low density lipoprotein cholesterol and lower chances of getting diabetes, heart disease and being overweight. But how? It’s a multifaceted answer but, if you skip out on breakfast, you are also skipping out on the nutrients you get from breakfast, like vitamins, minerals and fiber. All these nutrients are necessary to support a long and healthy life. And for athletes, omission of breakfast likely means you’re literally leaving carbohydrates on the table. Eating in the morning can majorly impact your carbohydrate availability. An overnight fast can result in a 40% decrease in liver glycogen (the storage form of carbohydrates that helps to maintain blood sugar levels at rest and during exercise). Low blood sugar can occur when liver glucose output can no longer keep up with muscle glucose uptake during prolonged exercise. Now you know the science, but again, why does this matter to you? If no external source of carbohydrates are consumed and your muscles have used up all the carbs in your liver, a low blood sugar is imminent and you’ll likely hit the wall. So, it’s even more important if you are training or competing in the morning. A study concluded that cyclists who ate breakfast had better endurance than those who didn’t , and basketball players had better shooting accuracy and were less fatigued during games. I know you’re thinking, “but what if I exercise in the evening?” In a study with rowers, eating breakfast in the morning along with lunch in the afternoon, can increase times by 5% in an evening time trial compared to the non-breakfast eaters (PMID: 30431398)
Eat breakfast, maximize your performance. It’s science.
How to build a better breakfast:
A least three different food groups (ideally it should be about 20-35% of your daily energy needs.)
Instead of added sugars look for whole grains for sustaining energy.
Don’t forget to hydrate with coffee, water, juice, or tea.
Examples:
Oatmeal, 2 boiled eggs, banana
Greek yogurt, berries and granola
2 slices whole grain toast, avocado and eggs
Cheese, spinach and mushroom omelet with whole-grain toast
Or check out my Instagram for an easy high-protein overnight oats recipe.
