It’s true: if you snooze, you lose. Skipping breakfast for a few extras Z’s means you’ll be at a loss for energy. So get your game going by waking up early enough to eat a solid breakfast. The following energy-boosting breakfast has been recommended Susan Kleiner, former sports nutrition consultant to MLB, NFL, NBA and MLS teams.
Nabisco Shredded Wheat + Sugar is a great cereal that’s minimally processed and provides unrefined whole grain carbs. Remember, the more processed the food, the more added sugar. Sweeten the cereal yourself with a teaspoon of sugar. It’s a lot less sugar than processors will put in. Sugar is important before and after exercise; but throughout the rest of the day, it limits the density of nutrients you’ll be able to consume.
Berries are great anti-inflammatory foods, and are important for helping you get through the day feeling good. So besides post-workout, when your muscles are swollen, berries are also ideal in the morning, when you need a recovery meal from fasting through the night. An added bonus: berries are rich in vitamin C and antioxidants.
Add almonds, a high-performance fat, to your cereal. They will serve as a reserve energy source and help satiate your appetite. Almonds are also high in vitamin E, which acts as an antioxidant, protecting your muscles against oxidative damage.
Nonfat/low fat milk is packed with protein, and when combined with carbs (cereal), they form a really nice working relationship. Carbs enhances the absorption of protein into the cell, and protein enhances the absorption of carbs across the intestinal membrane. Together, they elevate mood, keep you feeling good, help you cope with stress, and enhance mental energy, focus and performance.
Add a hard-boiled egg for high quality protein (7 grams). Phospholipids in the yolk are essential for brain health.
After 8 hours of rest, the absence of fluid intake puts you in a very dehydrated state. Drink 1-2 glass of water immediately in the morning to jump start the rehydration process. Hydration plays a vital role in performance enhancement — more than food, nutrients, supplements, more than anything you can do.”
Nutrition Totals: This nutritious breakfast provides 398 calories, 21 gm of protein, 56 gm of carbs and only 10 gm of fat.
If you don’t like cold cereal, add the berries, almonds and low-fat milk to a steaming bowl of oatmeal with a boiled egg on the side.
Susan M. Kleiner, PhD, RD, FACN, CNS, FISSN has consulted with professional teams and team members, including the Seattle Seahawks, Mariners, Storm, Thunderbirds and Supersonics, the Cleveland Browns and Cavaliers, the Miami Heat, Olympians and elite athletes in countless sports. Dr. Kleiner is the co-founder and co-CEO of Vynna, LLC, high performance by women for women, and the owner of High Performance Nutrition, LLC, a consulting firm in Mercer Island, Washington, as well as the author of seven books, including POWER EATING®, The Good Mood Diet®, and The POWERFOOD Nutrition Plan. To contact Dr. Kleiner about consulting/counseling services, email email@example.com.