Breakfast is an important meal for everyone, especially crossfit athletes. Breakfast is called "the most important meal of the day" for a reason, as it breaks the overnight fasting period. As athletes we must see this meal as our first opportunity to fuel our bodies with the proper nutrients to increase energy levels and alertness.
Your brain needs fuel to function so it is very important to fuel it properly. A balanced breakfast consisting of high quality foods can help you be more alert, focused and happy. Where breakfast can have negative side effects is when it is filled with excessive calories consisting of low quality foods or an overconsumption of caffeine.
Determine what your breakfast should consist of by taking a look at what your daily workout routine is. Do you workout in the morning or evening? If you are a 6am/7am athlete, breakfast should resemble more of a light snack (eaten preferably 30-60 minutes before activity) comprised of carbs and protein. The goal is to get carbs in that can be easily digested and get into the bloodstream to be utilized for energy. The protein can be in the form of a post-workout shake for quick muscle recovery. Aim for 1 serving (25-35g) of protein + 1-2 serving of fruits or 1 serving of starchy carbs (30-40g) before your workout.
If you are not a morning athlete then your breakfast should resemble a balanced meal comprised of carbs, protein, and fat consumed 1-3 hours after waking . This is a great time of load up on fruits and veggies. Be cautious of overeating fats at this meal, as many traditional breakfast foods tend to be high in fat and can add up quickly . Find leaner breakfast meat options and add egg whites to cut down on fat grams. Aim for the following macros: protein- 1-2 palms, carbs- 1-2 fists of fruits of veggies + 1 serving of starchy carbs, fats- 1-2 thumbs of fat. Reminder that these are estimates and may need to change based off of your specific goals.
Take action and find recipes for breakfast options that can be prepped ahead of time if your mornings are on a tight schedule. During these 6 weeks we want to encourage you all to try new recipes and make clean eating enjoyable.
Prep Ahead Breakfast Options:
Blueberry Baked Oatmeal
Bacon Spinach Egg Bites
Greek Yogurt Parfait
Balanced Breakfast Meal Inspiration