Breakfast Example

Breakfast Menus

It takes from 30 minutes to several days before what is eaten contributes to performance, thus the importance of adequate glycogen stores. Factors that slow down food absorption are the amount of fiber and dehydration.

Prior to a competition allow 1 hour for a small snack & a high carbohydrate beverage, 2-3 hours for a small meal and 3-4 hours for a large meal to digest.

Eating foods high in sugar prior to competition results in a temporary increase in energy but quickly leads to a fast drop in energy. The body increases insulin production in response to the ingested sugar; this lowers blood sugar levels and results in decreased performance.

High carbohydrate—low fat:

1. 1 cup cold cereal (avoid highly sweetened cereals), 1 cup of skim milk, 1 slice whole grain toast, 16 oz. glass of fruit or vegetable juice, 1 banana

2. 1 muffin or 1 bagel, 8 oz. of non-fat yogurt, 1 piece of fruit

3. 2 pieces of French toast or 2 pancakes with 1 Tbs syrup or 1 Tbs jam

4. 8 oz. of non-fat yogurt, ½ cup oatmeal, a large orange

5. 1 cup orange juice, 1 ½ cup raisin bran, 1 cup low-fat milk, 1 medium banana, 1 large corn muffin and non-fat yogurt

6. 1/2 cup oatmeal, non-fat yogurt and a large orange

7. 1 1/2 cup Cheerios, 8 oz. skim milk, 2 pieces whole wheat toast 2 Tbs butter or margarine, 1 Tbs jam, 8 oz. orange juice.

Eat several small meals (5+) throughout the day for consistent energy and for increasing your metabolism.

Resources

Bonci L. Nutrition Conditioning Goals for Athletes. University of Pittsburgh Medical Center Health System. 2004.

Clark N. Sports Nutrition Guidebook. Human Kinetics. 1989.

Jasonides A. Lecture: Sports Nutrition: The Basics. 3/19/2001.

McArdle WD, Katch FI, Katch VL. Sports and Exercise Nutrition (2nd ed.). Philadelphia: Lippincott Williams & Wilkins. 2005.

Home

Last updated 12/13/2005 by MIT Sports Medicine: K. Davis