Breakfast…the most important meal of the day?
How many times have you heard this? Well I am going to tell you again how important breakfast is. After getting a great 7 – 9 hours of sleep (hopefully) your body needs to “break” the “fast”. It is probably the longest time of the day your body has gone without any nutrients (food and/or water). Our bodies continue to work through the night to recover from the previous day and prepare for the upcoming day therefore it is important to have breakfast but not just any breakfast. The type food combination is also important.
Firstly, we wake up in a dehydrated state due to breathing all night (part of keeping us alive!). We release water molecules in the air with each breath so we therefore need to rehydrate our body. Your body requires approximately half your body weight in water intake (i.e. body weight of 180lbs requires 90 ounces of water which is 12-13 eight ounce glasses of water). Start your day (before eating) with 25 percent of your total daily water intake with a slice of lemon and sip the rest of your intake throughout the day; if the day is hotter or you are more active increase by 1-2 glasses. (The water should be at room temperature; cold water can cause stomach muscles to tighten.) Thirst is a sign of dehydration. It is also important if you are not near this amount that you gradually increase the intake over the period of a few weeks and yes you may travel to the washroom more frequently as your body balances out!
Now back to breakfast, after having a good night’s sleep, your body has depleted its liver glycogen levels (carbohydrate stores) and thus is “hungry” for energy. If you fail to supply the body with food, it will begin to function in a catabolic or “breakdown” state which is not the goal, especially for athletes (golfers are included in this category). Breakfast supplies the brain nutrients and also controls blood sugars as some of the many important factors.
The goal of breakfast is to set a solid nutrition base for the rest of the day. It determines the quantity and quality of food to be eaten later in the day. Carbohydrate provides the body with energy, but you need more than that to get you going. Adding a lean protein and healthy fat to breakfast prevents a “carb-crash” mid-morning by slowing digestion and thus giving you energy for a longer period of time. When protein and fat are present at a meal the blood sugar curve is more balanced. Whole foods are always best to control blood sugar.
Those who eat poorly at breakfast typically find themselves tired throughout the day, starving at night and tend to crave less healthy foods. So whether you are at home, in a hotel or in the player’s dining area on the PGA Tour, here is a breakfast checklist to follow…
Make sure your breakfast consists of…
Complex Carbohydrates: oatmeal, whole grain cereal, wheat bread/bagel/English muffin
Protein: eggs/egg whites, lean ham, turkey sausage/bacon, whey protein powder, 2% cheese
Healthy fat: peanut or almond butter, nuts, flaxseed or flaxseed mill Choose a low-fat (skim, 1% or 2%) dairy product such as milk or yogurt as both provide carbohydrate and protein in addition to a variety of vitamins and minerals
Aim to get a fruit into your breakfast (1 serving = ½ banana, 1 medium fruit, ½ cup chopped fruit, i.e. apples or berries)
Avoid your intake of fried foods, greasy potatoes, extra gravies/sauces, & sugary pastries/muffins
Quick & Healthy Breakfast Choices
• ½ cup (dry) oatmeal w/ 1 scoop whey protein powder & 1 Tbs. peanut butter, 8-12 oz low-fat milk
• 100% whole wheat English muffin toasted w/ 3 oz lean ham, 1 slice 2% cheese, 1 banana, 8-12 oz low-fat milk
• 100% whole wheat bagel w/ 2 Tbs peanut butter, 1scoop whey protein powder in 8 oz low-fat milk
• 2 pieces 100% whole wheat toast w/ 2 Tbs peanut butter, 2% string cheese, 1 yogurt
• 250 calorie energy bar, 1 fruit, small hand full nuts, 12 oz low-fat milk
• 1 pack Kashi pumpkin flax granola bars, 2% string cheese, small handful nuts, 12 oz low-fat milk
• 1 yogurt w/1 cup whole grain cereal mixed in, 1 slice whole wheat toast w/1 slice melted 2% cheese, 1 banana
Eating Breakfast at a Restaurant or the Player’s Eating Area
• Egg white omelette w/veggies, ham, sprinkle cheese, w/ 1 cup cooked oatmeal , 8 oz low-fat milk or 1 slice whole wheat bread w/ 1 packet peanut butter, 1 banana
• 2 scrambled eggs, w/ 2 slices lean ham, whole wheat English muffin w/1 packet jelly, 1 cup berries or 3 slices turkey bacon, 2 slices whole wheat toast w/ 1 packet peanut butter, 1 yogurt
• 3 slices ham, 1 toasted whole wheat bagel w/ 1 packet cream cheese, 8 oz low-fat milk, 1 cup berries
• Whole wheat breakfast sandwich/bagel w/egg, cheese & ham, 1 yogurt w/ ½ cup berries, 8 oz low-fat milk
So if your goal is to have energy throughout your day and golf game, maintain driving strength through the 18th hole and stay mentally focused, you better set your alarm early and make time for breakfast.
Remember…if you want your body to perform at its highest potential, you have to fuel it with good nutrition. Put gas in the tank and the car will drive where you want it to go… Call to get your diet analyzed and body composition assessed.