It’s been said that breakfast is the most important meal of the day. St.Vincent Sports Performance Registered Sports Dietitian Lindsay Langford, MS, RD, CSSD, explains why the first meal of the day is so vital for an athlete.

For an athlete, breakfast plays an important role in performance. It is the foundation for an athlete’s daily nutrition. When an athlete wakes up in the morning, their glycogen levels are at 40-60%.  This is not enough to maintain blood sugar levels and keep high energy until lunchtime, especially if there is a workout or game in the morning. How can an athlete perform their best if their body is only at 40% glycogen? Skipping breakfast misses the opportunity to replenish those glycogen levels to 100% to last until lunch.

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Here are some well-balanced breakfast ideas to get the day started on the right foot.

Breakfast Sandwich: Use a whole wheat English muffin, egg white, spinach, bacon or ham for a nutrient-packed sandwich.

 

 

 

 

Loaded Oatmeal: Add nuts, fruit, and whey protein to a regular bowl of oatmeal.

Cereal: Find a cereal with at least 5g of protein and 3g of fiber per serving.

Deli Meat Sandwich: A traditional sandwich with turkey, ham, or roast beef on wheat bread is a great way to start the day.

Power Pancakes: Add peanut butter and bananas to regular pancakes and go light on the syrup

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Studies have also found, athletes who eat breakfast have a lower body fat percentage. Get lean and get the most out of workouts by fueling the tank in the morning!

Lindsay Langford is a Registered Dietitian (RD) and a board Certified Specialist in Sports Dietetics (CSSD) with a Bachelor’s and Master’s degree in Nutrition and Dietetics. Lindsay has experience in clinical nutrition, endurance coaching, and nutrition coaching for athletes and teams in the NFL, NHL, NBA, IRL, and elite level endurance athletes. Lindsay is currently living in Indianapolis and provides nutrition services for athletes of all calibers through St.Vincent Sports Performance. She focuses on performance-based nutrition to help an athlete feel, train, and perform at a higher caliber.