To all the breakfast avoiders out there, if you last ate at 6 or 7 p.m. the previous evening, waiting to eat until lunchtime is more than 12 hours of "fasting." This depleted state slows down your metabolism and has you working off fumes. You can't expect your body to perform at its peak if it's running on empty.
Endurance athletes function at their best when their bodies are fueled by a combination of calories from protein, carbohydrates and fat. The following breakfasts include all three, and will help power your training and your day.
Recycled Food
If you want to repurpose your leftovers, this is the breakfast for you. Scramble one or two eggs with rice, quinoa or couscous. Add in chopped vegetables, beans and cheese. If you have leftover chicken, turkey, beef or pork, chop it up and toss it in. Cook the scramble until the eggs are to the desired doneness.More: Are Eggs and Sausage the Best Breakfast to Eat Before a Race?
Greek Powerhouse
This breakfast is an energy powerhouse. Mix plain or vanilla Greek yogurt with a high-fiber cereal, ground nuts of your choice, fresh fruit and a little bit of ground flax seed. Greek-style yogurt has more protein than traditional yogurt, and the high-fiber cereal offers more crunch with less calories than granola. Additionally, yogurt, fiber, flax and fruit provide all the ingredients for a healthy digestive tract.More: 5 High-Protein Foods for Optimal Recovery
Going Bananas
Top a bagel with nut butter and banana slices for a great source of carbohydrates, protein and calories. These foods are not only easily digestible, but can also be effortlessly assembled when you're out of town for an event.Mediterranean Morning
Combine cucumbers, tomatoes, corn, peppers, radishes, avocado, feta cheese and parsley with a light vinaigrette. Pair this with a slice of whole-grain bread and a hard-boiled egg for a colorful way to start your day.- 1
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About the Author
Dr. Felicia Stoler is a registered dietitian, exercise physiologist and expert consultant in disease prevention, wellness and healthful living. Stoler hosted the second season of TLC's series Honey, We're Killing the Kids! and she's the author of Living Skinny in Fat Genes: The Healthy Way to Lose Weight and Feel Great (Pegasus). She's been featured on many national and local television and radio programs. Stoler, who lives in New Jersey, is the mother of two children and stepmom of one.
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