EDUCATION
SPORT SCIENCES —NUTRITION
What did you have for breakfast? How about your skaters? By Julianne Pondelli, SSS, CFS, RG
T
he first meal of the day breaks the overnight fast that occurs while an athlete is sleeping and recovering from the previous day of training. Their body is still burning fuel as energy for organ and brain function, as well as repairing muscles while they are sleeping, so it is important to refuel within the hour of waking up. Research shows that people who eat breakfast tend to eat 30% less overall in their day. This is especially important for any athlete looking for weight management. Athletes may skip breakfast for numerous reasons, such as a decrease in appetite, an early morning practice, a dislike for breakfast foods, or a lack of time in the mornings. Skipping breakfast can cause either underfueling for the athlete, due to a shortened window of eating, or overfueling if the athlete is then starving later in the day and binges at night. Even if an athlete feels they “aren’t a breakfast person”, they can train themselves to be one. Starting with small meals can help them get accustomed to fueling in the morning. It is often easier to drink than eat if the athlete doesn't feel like they have an appetite. Here are some liquid breakfast ideas: • Protein shake • Glass of chocolate milk If the athlete has more time to prepare a breakfast, this meal should be a combination of high fiber carbohydrates, protein, and healthy fats. Carbohydrates are the main source of energy for athletes; those higher in fiber help to keep the athlete feeling full and satisfied, as well as support a healthy gut. Protein is important for muscle building and recovery, and will also help with satiety. Healthy fats are necessary for nutrient absorption (vitamins A,D, E and K) and are more calorie dense, therefore more filling. Here are some balanced breakfast ideas:
• Oatmeal with nuts and fruit • Whole wheat toast with nut butter and banana • High protein waffles with PB and natural jelly • Avocado toast with an egg If the athlete doesn’t like traditional breakfast foods, they can still have some source of fuel in the morning. Any food item can fit in as a healthy breakfast, as long as it pairs carbs, protein, and healthy fats. Leftovers, cold pizza, or even a quesadilla, are foods that will fuel the athlete appropriately. The foods to avoid include refined carbohydrates (sugary cereals, donuts or muffins) and foods high in saturated fat (bacon or sausage). While early morning practices are common, especially in figure skating, it is better to have something versus nothing. If the athlete is short on time, it is best to get some fuel in their system and have a more substantial recovery meal after practice. Here are some quick, on-the-go, breakfast ideas: • Banana • Spoonful of peanut butter • Squeezable applesauce • Yogurt • Piece of toast with 1TB of peanut butter • Protein bar By incorporating breakfast daily, the athlete will not only increase their energy levels to optimize their daily training, but will also help manage their caloric intake throughout the day.
"Any food item can fit in as a healthy breakfast, as long as it pairs carbs, protein, and healthy fats." PS MAGAZINE
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