Get Up and Go! The Athlete s Breakfast. Jessika Brown MS, RD, CEDRD-S, CSSD

Transcription

1 Get Up and Go! The Athlete s Breakfast Jessika Brown MS, RD, CEDRD-S, CSSD

2 How to fuel your day for high energy, muscle recovery, and performance gains. Why protein is a priority and how to get enough of it! How to budget carbs in the morning depending on your workout. My favorite tricks for packing an antiinflammatory punch before 8am.

3 But I don t have enough time Jacko Willink pep-talk Discipline of the day starts in the morning get up earlier!

4 Breakfast: Top 5 Reasons WHY! 1. Breakfast restores sugar levels after up to 12 hours of not eating. 2. It is extremely difficult to get all of your necessary daily nutrients without breakfast. 3. Adults who skip breakfast are less mentally and physically efficient for longer periods during the day. 4. People who eat breakfast are more successful at losing weight and sticking to a diet. 5. Individuals who skip breakfast train less effectively.

5 Protein POWer

6 Protein Distribution

7 Two Content Layout with Table Plant vs. Animal Protein Animal protein contains all the essential amino acids Most plant proteins don t contain all essential amino acids, therefore more is needed overall BCAA- Leucine, Valine, Isoleucine BCAA are metabolized directly in muscle tissue, instead of the liver so it can be utilized quicker Used as a fuel source during exercise Used to trigger muscle growth Found in many sport supplements and animal products

8 5 Protein Packed Breakfast Ideas 2 overeasy eggs, 1 slice toast w/ nut butter, ½ banana 5 oz Greek yogurt w/ 1 scoop whey protein powder, berries, flaxseed, honey Power breakfast sandwich: 2 slices turkey bacon, 2 scrambled eggs, ½ cup spinach, tomato, 1 slice cheese, side fruit Berry smoothie: ½ banana, 1 cup mixed berries, 1 scoop whey protein powder, 4 oz milk, honey, ice Avocado toast ½ smashed avocado, Everything But the Bagel Seasoning, on toast with 1 over easy egg, w/ 4 oz Greek yogurt & berries Other Protein Add Ins: Quinoa Make oatmeal with milk vs. water Nuts/seeds Diced chicken/turkey/ham

9 How to Budget Carbs in the Morning

10 Carbs and Your Workout More carbs = more energy More energy = a better workout A better workout = higher metabolically active tissue and stronger muscles!

11 When Is Your Workout? Time more of your carbs around your workout! What if my workout is early in the morning? High carb snack before! Ozery Bakery Morning Rounds Costco Aussie Bites Toast Fruit Granola bar Trial and error with what you can tolerate!

12 5 Carb-Enhanced Breakfast Ideas 2 over easy eggs, 2 slices toast w/ nut butter, 1 banana 5 oz Greek yogurt w/ 1 scoop whey protein powder, berries, flaxseed, honey and ½ cup granola Power breakfast sandwich: 2 slices turkey bacon, 2 scrambled eggs, ½ cup spinach, tomato, 1 slice cheese, on 2 slices toast with a side fruit Berry smoothie: 1 banana, 1 cup mixed berries, 1 scoop whey protein powder, 8 oz milk, honey, ice Avocado toast ½ smashed avocado, Everything But the Bagel Seasoning, on toast with 1 over easy egg, w/ 4 oz Greek yogurt & berries Other Protein Add Ins: Quinoa Make oatmeal with milk vs. water Nuts/seeds Diced chicken/turkey/ham

13 Pack an Anti-Inflammatory Punch Start the day with fruits & veggies!

14 Antioxidants Free radicals are a byproduct of metabolism Free radicals = inflammation and cellular damage Athletes experience more metabolic activity = more free radicals (Natural) Color = antioxidants Blueberries Cranberries Pineapple Pumpernickel bread Sweet potato

15 Prebiotics Prebiotics feed probiotics Prebiotic Foods Oats Beans & Lentils Jicama Carrot Jerusalem artichokes Garlic, Leeks, Onion, Apples Chia and Ground Flax Seed

16 Start the Day with Fruits & Veggies! Go Colorful with Veggies Add spinach/kale to eggs, breakfast sandwiches & smoothies Dice up multicolor peppers for omelets or breakfast quiches Chop of your favorite veggies for an omelet Make breakfast tacos with pico de gallo and fajita peppers Fill up with Fibrous Fruits Add berries to oatmeal/quinoa, or yogurt Mix in all your favorite fruits into smoothies Add tomatoes and avocado to eggs or toast Make protein pancakes: oats, mashed bananas, blueberries, and protein powder Stay simple, and have a handheld fruit like an apple or banana on the side

17 Fruit Juice Fruit of choice Banana OR avocado Greens Flaxseed Water

18 Let us know if we can help! DietitiansABQ