breakfast in the sport is a fundamental part of their preparation when it comes to achieving objectives, a rule that is also applicable to the athlete who, without being a professional, intends to continue improving.
Also for the person who practices running as a way to keep fit, avoid being overweight and improve their health through sport.
In all cases, diet is a key factor, some looking for more performance, others looking for an improvement in appearance, others for better health, but ultimately all need a good and correct diet to achieve their goals.
The mission of breakfast in sport must be to provide the energy and nutrients necessary to complete the training that we have to face. In turn, it provides us with an optimal and appropriate body composition for the type of sport we do, the amount necessary for a long-distance athlete is not the same as for a bodybuilder.
As a general rule and for endurance sports, the proportions throughout the day could be divided into 55-65% carbohydrates, 25-30% lipids or fats, and 15-20% proteins. Although these percentages can be modified depending on many factors and the ideal would be to adapt them to each athlete or person.
Carbohydrates: In our diet as runners it has to be the highest proportion, and therefore in our breakfast. We could define it as our source of energy, in this section we could include oats, muesli, cereals and without processing, whole wheat bread, banana, tubers….
The protein It is essential for muscle recovery and repair, they participate in muscle contraction, they are a source of energy. We find them in dairy products, yogurts, eggs…
healthy fats They are also essential in our diet, they provide us with fat-soluble vitamins, they are the main reserve of body energy…. We can find them in avocado, chia seeds, pumpkin, in nuts such as walnuts, hazelnuts, almonds.
Pancakes/oatmeal pancakes: Made with oatmeal to take advantage of its properties, we can accompany them with nuts, fruit or yogurt and natural fruit juice.
Or you can spread them with some homemade jam if possible or cocoa cream, homemade too. They are easy and quick to prepare and store, in my case I take advantage of the weekend to prepare them and have them available throughout the week.
Porridge/Porridge: Another of my favorite breakfasts, porridge or porridge. It is nothing more than a mixture of oats (in my case) with milk or a vegetable drink, which can be cooked in the microwave or on the stove. We can add protein powder to the mixture to increase the proportion of proteins when mixing.
Cereal bowl with yogurt: Any type of unprocessed cereal, mixed with a natural or Greek yogurt is an excellent breakfast. We can add some fruit to the mix to give it more flavor if possible.
Avocado and Egg Toast: With wholemeal bread, or rye flour or the one you like best. We can make some toasts with an avocado base, spread on the toast and add an egg to taste.
As you can see, the possibilities are endless, choose the one that best suits our needs, being able to combine foods so that breakfast before training also serves as a real pleasure for our taste buds... 😉