runnersfoodBreakfast is the most important meal of the day – even if this statement sounds a tad clichéd to you, it holds weight, which is why you shouldn’t skip it. Chomping on an energy bar or grabbing a cup of yoghurt on your way out isn’t an alternative nor should you make a habit of it.

Why is a Healthy Breakfast Important for Runners?

Breakfast provides you with the energy and nutrients that lead to increased concentration at work or classes.
Research has strongly indicated that this particular meal can be important in maintaining a healthy body weight.

If you skip breakfast on a regular basis, you fall among those who are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.

Most people tend to hit a mid-morning slump, which is causes disruptions in your routine. However, breakfast provides energy for the activities during the morning and helps to prevent that
Hunger sets in way before lunch time, but because it isn’t feasible to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar.

Eating a healthy breakfast – tips to remember

Ideally you should lean towards balanced meals, so your body isn’t deprived of the essential nutrients and gets the required energy to get through the day. Take a look:

Select wisely

Choose 2 to 3 foods, among which at least one should belong to these groups:

Bread and grain – cereal, toast, or muffins.
Milk and/or milk products – low-fat yogurt or milk.  runnerbreaky1
Fruits or vegetables – Carrots, bananas, or apples.

Eating on the go

As mentioned above, a good breakfast doesn’t have a substitute. Pick up portable breakfast items when at the grocery store. You should buy foods like fruit, low-fat yogurt, whole grain breakfast bars, or granola bars for those mornings when you are in a hurry.

Balance caffeine intake

If you have a morning cup of coffee on a daily basis, it is advisable to replace or accompany that with a glass of orange juice or milk.

Plan ahead

It is best to wake up slightly earlier – 15 minutes at the most, so you can fix and consume a healthy breakfast without having to rush. Decide what you are going to eat for breakfast before the next morning – it can save some time.

runner1Why do runners need a good breakfast?

If you are a runner, it becomes all the more vital to stay in shape and eat right, especially when it comes to the very first meal of the day. Here are the reasons why you need a proper breakfast each day:

Maintain muscle

When you wake up after a night of sleep, the body goes into breakdown mode – all the more for muscle proteins. The key is to refresh your muscle cells with amino acids that are the building blocks of protein. Try to consume 20 to 25 grams of high-quality protein along with a dose of 50 to 100 grams of carbs, so your muscles can extract the fuel they need.

Lower risks of disease

If you eat breakfast, your body tends to have lower cholesterol levels (bad cholesterol or LDL), which means a reduced possibility of heart disease. For instance, people who have oatmeal or other oat-based cereals, consume more soluble fiber, which may lower harmful LDL levels. Moreover, eating a meal first thing in the mornng also helps regulate your blood sugar levels, which may help explain why some evidence indicates that breakfast eaters have a lower risk of type 2 diabetes.

Control weight

Several studies have generated evidence that individuals who eat breakfast maintain a healthier body weight and have less body fat than those who skip a morning meal. As discussed before, a satiated appetite at the start of the day curbs sudden hunger pangs that lead to excessive calorie intake.

Brain function

Your brain needs carbohydrates as fuel, so it is important that they are circulated properly. Studies have indicated that both kids and adults face problems when it comes to math skills, reading comprehension, and memory, if their breakfast isn’t adequate. Some evidence has shown that children who are healthy breakfast eaters tend to behave better at school and have more conducive social skills.

Developing a structured diet plan runnerbreakfast

Are you a breakfast eater? If yes, you have a much better overall diet than breakfast skippers, as you are supplying the body with nutrients like protein, fiber, calcium, potassium, and iron. Having no time for breakfast isn’t a valid excuse! In case you are late or have to hurry for some reason, eat a bowl of cereal topped with cold milk and fruit, as it provides calcium, vitamin D, protein, and other vitamins and minerals.

Now that you are aware about the benefits of a healthy breakfast, please make sure you make it a regular routine. Skipping is a strict no-no.

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