Getting up to exercise in the morning is a challenge for the majority of people. That's most likely why it's hard for them to also squeeze in a breakfast after their workout. Research shows that the saying "breakfast is the most important meal of the day" is critical for those who exercise in the morning. Eating breakfast after your workout will not only help you to properly recover from a workout, but it can also help you to lose and keep off weight. The American Journal of Epidemiology published a study in 2003 finding that people who skip breakfast are 4 1/2 times more likely to be obese than those who take the time to eat in the morning.
Does this mean just any breakfast will do? Absolutely not. What our bodies ideally need is between 400 and 500 calories containing a mix of carbohydrates and protein post exercise within no longer than 30 minutes. The carbohydrates will help to replenish glycogen in your muscles, and the protein will help to protect, build and repair your muscles. Eating a little something before your workout is also key. Neglecting this promotes the break down of muscle for energy, which ends up wasting all the time you spend doing the exercise in the first place. Below are some quick and tasty breakfast ideas that will give your body the nutrients you need in order to fuel prior to your workout and to refuel afterward.
EAT LIGHT BEFOREHAND
Eating before you workout is extremely important in order to give you the energy you need, as well as to prevent muscle breakdown. Try these pre-workout meals that will fuel you up, but not upset your stomach in the process.
TOAST WITH WHOLE FRUIT JAM & CINNAMON
Toast a slice of whole-wheat cinnamon-raisin bread. Spread with one tablespoon each mascarpone cheese (which will hold off hunger) and blackberry jam (which provides quick-digesting carbs).
Don't care for cheese and jam? Try any all-natural nut butter such as peanut butter, almond butter, soynut butter, sunflower butter, cashew butter, etc.
PUMPKIN-RICOTTA WAFFLE
Mix and heat 1/4 cup natural pumpkin (try the unsweetened canned variety) with two tablespoons part-skim ricotta (it's a lower-fat cheese, which is ideal pre-workout). Spread on a whole-grain waffle. Top with pumpkin pie spice and brown sugar.
OATMEAL WITH BERRIES & CHOCOLATE
Cook 1/4 cup one-minute oatmeal; mix with 1/4 cup strawberries, blueberries, blackberries or raspberries, which contain compounds that help reduce inflammation. Top with one tablespoon of antioxidant-rich dark chocolate chips.
"BAKED" APPLE
Core an apple. Drizzle with honey, cinnamon, and nutmeg. Microwave for four minutes. Fill with 1 1/2 tablespoons of Bear Naked Peak Protein granola, which has more protein than most.
POST-WORKOUT BREAKFAST
Eat as soon as possible and no longer than 1/2 hour afterward.
FROZEN WAFFLES WITH A PROTEIN BOOST
Toast two frozen wholegrain waffles - Kashi or Vans are good brands. Top them with six ounces of fat-free vanilla Greek yogurt, 2/3 cup blueberries, and a tablespoon each of unsalted chopped almonds and hazelnuts (or other nuts of choice).
WHAT'S THE BENEFIT?
The waffles provide carbohydrates to replenish energy stores lost during your workout. Research has also shown that whole grains help reduce the risk for chronic disease. Greek yogurt contains twice the protein of regular yogurt. Antioxidant-rich blueberries help fight disease and inflammation, and the nuts are high in vitamin E, which may help reduce abdominal cramping and pain before and after running.
SAVORY GREEK PITA
Toast a whole-wheat pita - Joseph's oat bran, flax and whole-wheat pitas are a great whole-grain choice. Spread two tablespoons olive tapenade inside. Fill with three diced dried apricots and a few slices of tomato, red onion, and red bell pepper. Add three pieces turkey bacon and1/4 cup low-fat feta cheese.
WHAT'S THE BENEFIT?
Breakfast is an ideal time to eat antioxidant-rich fruits and vegetables such as tomato and onion. Intense exercise causes free radical production in our bodies, which in excess can cause damage to our cells and chronic disease. Antioxidant-rich foods help to reduce the number of free radicals and damage they can cause. Red bell pepper contains vitamin C, which is an immune-boosting antioxidant. Tapenade is rich in healthy fat, which is essential in order to protect your heart and lubricate your joints. Turkey bacon contains protein, helping to protect your muscle mass and keep you fuller longer.
BREAKFAST PARFAIT
Slice a banana over six ounces fat-free vanilla Greek yogurt. Mix with two tablespoons all-natural peanut butter and 1/4 cup high-protein, high-fiber cereal with at least five grams of protein and fiber per serving, such as Kashi Go Lean. Sprinkle with two teaspoons cinnamon.
WHAT'S THE BENEFIT?
Adults who eat high-fiber cereal daily feel less fatigue than those who eat cereal low in fiber, says a study published in the journal, Appetite. Bananas are runners friend as they are potassium-rich, which can help to decrease muscle cramping. Bone strength is essential to maintain, which is why the Greek yogurt in this dish is important. It provides the needed calcium and lactoferrin, a protein that contributes to strong bones. All-natural peanut butter provides heart-healthy monounsaturated fats (avoid Skippy, Jif and store brands as they contain unhealthy trans-fats). Research shows that daily cinnamon consumption can help fight diabetes, due to its ability to stabilize blood sugar levels.
SOUTHWESTERN WRAP
Fill a whole-wheat tortilla (Josephs, Cedars - whole-wheat, or La Tortilla Factory brands) with 1/4 cup warmed black beans and 1/4 cup quick-cooking brown rice. Add a scrambled egg, 1/2 cup spinach, quarter of an avocado, 1/4 cup low-fat cheddar cheese (I prefer 50% light Cabot Cheddar), two tablespoons salsa, and fresh cilantro. Make these the night before and simply warm it up in the morning for an even quicker option throughout your week. They're great to freeze as well so you'll have a bunch for your week!
WHAT'S THE BENEFIT?
Just one egg contains six grams of protein, and black beans are also rich in protein, helping to build muscle immediately after your workout. Beans are also rich in fiber, and brown rice is a good source of manganese - a mineral that helps to convert the carbohydrates in rice to energy. Spinach has more than 90 percent of your daily need for vitamin K, which contributes to bone strength.
TROPICAL SMOOTHIE
In a blender, combine one cup low-fat peach kefir, 1/4 cup non-fat or low-fat milk (soy, hemp, rice or coconut milk will also work), 1/2 cup canned crushed pineapple (no sugar added), two tablespoons dried unsweetened raw coconut, 1/2 cup plain old fashioned oats, and 3/4 cup frozen raspberries. Blend until smooth.
WHAT'S THE BENEFIT?
Several studies have linked kefir, a yogurt-like fermented drink, with reduced reaction to allergens. In a 2008 Australian study, it was reported that long-distance runners who take a strain of the probiotic lactobacillus (also found in kefir) every day suffer less-severe bouts of respiratory illness. Oats can help cut your risk of heart disease and type 2 diabetes, while raspberries are rich in the antioxidant quercetin. A small, recent study published in the International Journal of Sport Nutrition and Exercise Metabolism, concluded that daily quercetin supplements may help increase exercise endurance.
SWEET & NUTTY SANDWICH
Spread two tablespoons cashew butter (can use all-natural peanut butter, almond butter, soy butter, sunflower butter, ect. as well) on half of a toasted Thomas' 12 Grain English Muffin. Add two tablespoons mango chutney, one tablespoon golden raisins, and 1/4 cup 1% low-fat cottage cheese. Top with the second half of the muffin.
WHAT'S THE BENEFIT?
The cashew butter (or other nut butter of choice) in this "gourmet" PB&J supplies monounsaturated fat to keep you satisfied and full until your next meal or snack. The high-protein muffin contains about six grams of protein, whereas the brand's original version contains just four. The raisins pack energizing carbs, and cottage cheese is chock-full of protein, as well as sodium to help rebalance your electrolyte levels after a sweaty run.
Following these suggestions will ensure proper recovery from your workouts, sustained energy during your workout and throughout your day, and the ability to maintain a healthy weight.
Healthy wishes,
Alissa C. Robertson, MS, RD
Information Source: Runner's World, March 2010 Issue
Does this mean just any breakfast will do? Absolutely not. What our bodies ideally need is between 400 and 500 calories containing a mix of carbohydrates and protein post exercise within no longer than 30 minutes. The carbohydrates will help to replenish glycogen in your muscles, and the protein will help to protect, build and repair your muscles. Eating a little something before your workout is also key. Neglecting this promotes the break down of muscle for energy, which ends up wasting all the time you spend doing the exercise in the first place. Below are some quick and tasty breakfast ideas that will give your body the nutrients you need in order to fuel prior to your workout and to refuel afterward.
EAT LIGHT BEFOREHAND
Eating before you workout is extremely important in order to give you the energy you need, as well as to prevent muscle breakdown. Try these pre-workout meals that will fuel you up, but not upset your stomach in the process.
TOAST WITH WHOLE FRUIT JAM & CINNAMON
Toast a slice of whole-wheat cinnamon-raisin bread. Spread with one tablespoon each mascarpone cheese (which will hold off hunger) and blackberry jam (which provides quick-digesting carbs).
Don't care for cheese and jam? Try any all-natural nut butter such as peanut butter, almond butter, soynut butter, sunflower butter, cashew butter, etc.
PUMPKIN-RICOTTA WAFFLE
Mix and heat 1/4 cup natural pumpkin (try the unsweetened canned variety) with two tablespoons part-skim ricotta (it's a lower-fat cheese, which is ideal pre-workout). Spread on a whole-grain waffle. Top with pumpkin pie spice and brown sugar.
OATMEAL WITH BERRIES & CHOCOLATE
Cook 1/4 cup one-minute oatmeal; mix with 1/4 cup strawberries, blueberries, blackberries or raspberries, which contain compounds that help reduce inflammation. Top with one tablespoon of antioxidant-rich dark chocolate chips.
"BAKED" APPLE
Core an apple. Drizzle with honey, cinnamon, and nutmeg. Microwave for four minutes. Fill with 1 1/2 tablespoons of Bear Naked Peak Protein granola, which has more protein than most.
POST-WORKOUT BREAKFAST
Eat as soon as possible and no longer than 1/2 hour afterward.
FROZEN WAFFLES WITH A PROTEIN BOOST
Toast two frozen wholegrain waffles - Kashi or Vans are good brands. Top them with six ounces of fat-free vanilla Greek yogurt, 2/3 cup blueberries, and a tablespoon each of unsalted chopped almonds and hazelnuts (or other nuts of choice).
WHAT'S THE BENEFIT?
The waffles provide carbohydrates to replenish energy stores lost during your workout. Research has also shown that whole grains help reduce the risk for chronic disease. Greek yogurt contains twice the protein of regular yogurt. Antioxidant-rich blueberries help fight disease and inflammation, and the nuts are high in vitamin E, which may help reduce abdominal cramping and pain before and after running.
SAVORY GREEK PITA
Toast a whole-wheat pita - Joseph's oat bran, flax and whole-wheat pitas are a great whole-grain choice. Spread two tablespoons olive tapenade inside. Fill with three diced dried apricots and a few slices of tomato, red onion, and red bell pepper. Add three pieces turkey bacon and1/4 cup low-fat feta cheese.
WHAT'S THE BENEFIT?
Breakfast is an ideal time to eat antioxidant-rich fruits and vegetables such as tomato and onion. Intense exercise causes free radical production in our bodies, which in excess can cause damage to our cells and chronic disease. Antioxidant-rich foods help to reduce the number of free radicals and damage they can cause. Red bell pepper contains vitamin C, which is an immune-boosting antioxidant. Tapenade is rich in healthy fat, which is essential in order to protect your heart and lubricate your joints. Turkey bacon contains protein, helping to protect your muscle mass and keep you fuller longer.
BREAKFAST PARFAIT
Slice a banana over six ounces fat-free vanilla Greek yogurt. Mix with two tablespoons all-natural peanut butter and 1/4 cup high-protein, high-fiber cereal with at least five grams of protein and fiber per serving, such as Kashi Go Lean. Sprinkle with two teaspoons cinnamon.
WHAT'S THE BENEFIT?
Adults who eat high-fiber cereal daily feel less fatigue than those who eat cereal low in fiber, says a study published in the journal, Appetite. Bananas are runners friend as they are potassium-rich, which can help to decrease muscle cramping. Bone strength is essential to maintain, which is why the Greek yogurt in this dish is important. It provides the needed calcium and lactoferrin, a protein that contributes to strong bones. All-natural peanut butter provides heart-healthy monounsaturated fats (avoid Skippy, Jif and store brands as they contain unhealthy trans-fats). Research shows that daily cinnamon consumption can help fight diabetes, due to its ability to stabilize blood sugar levels.
SOUTHWESTERN WRAP
Fill a whole-wheat tortilla (Josephs, Cedars - whole-wheat, or La Tortilla Factory brands) with 1/4 cup warmed black beans and 1/4 cup quick-cooking brown rice. Add a scrambled egg, 1/2 cup spinach, quarter of an avocado, 1/4 cup low-fat cheddar cheese (I prefer 50% light Cabot Cheddar), two tablespoons salsa, and fresh cilantro. Make these the night before and simply warm it up in the morning for an even quicker option throughout your week. They're great to freeze as well so you'll have a bunch for your week!
WHAT'S THE BENEFIT?
Just one egg contains six grams of protein, and black beans are also rich in protein, helping to build muscle immediately after your workout. Beans are also rich in fiber, and brown rice is a good source of manganese - a mineral that helps to convert the carbohydrates in rice to energy. Spinach has more than 90 percent of your daily need for vitamin K, which contributes to bone strength.
TROPICAL SMOOTHIE
In a blender, combine one cup low-fat peach kefir, 1/4 cup non-fat or low-fat milk (soy, hemp, rice or coconut milk will also work), 1/2 cup canned crushed pineapple (no sugar added), two tablespoons dried unsweetened raw coconut, 1/2 cup plain old fashioned oats, and 3/4 cup frozen raspberries. Blend until smooth.
WHAT'S THE BENEFIT?
Several studies have linked kefir, a yogurt-like fermented drink, with reduced reaction to allergens. In a 2008 Australian study, it was reported that long-distance runners who take a strain of the probiotic lactobacillus (also found in kefir) every day suffer less-severe bouts of respiratory illness. Oats can help cut your risk of heart disease and type 2 diabetes, while raspberries are rich in the antioxidant quercetin. A small, recent study published in the International Journal of Sport Nutrition and Exercise Metabolism, concluded that daily quercetin supplements may help increase exercise endurance.
SWEET & NUTTY SANDWICH
Spread two tablespoons cashew butter (can use all-natural peanut butter, almond butter, soy butter, sunflower butter, ect. as well) on half of a toasted Thomas' 12 Grain English Muffin. Add two tablespoons mango chutney, one tablespoon golden raisins, and 1/4 cup 1% low-fat cottage cheese. Top with the second half of the muffin.
WHAT'S THE BENEFIT?
The cashew butter (or other nut butter of choice) in this "gourmet" PB&J supplies monounsaturated fat to keep you satisfied and full until your next meal or snack. The high-protein muffin contains about six grams of protein, whereas the brand's original version contains just four. The raisins pack energizing carbs, and cottage cheese is chock-full of protein, as well as sodium to help rebalance your electrolyte levels after a sweaty run.
Following these suggestions will ensure proper recovery from your workouts, sustained energy during your workout and throughout your day, and the ability to maintain a healthy weight.
Healthy wishes,
Alissa C. Robertson, MS, RD
Information Source: Runner's World, March 2010 Issue
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