As published in Impact Magazine, March/April 2016

 

 

 

 

Runners are prone to depleted energy glycogen stores, blood sugar instability, increased inflammation, and reduced immunity, especially during heavy training phases.  

Restoring diminished fuel sources immediately upon waking with a balanced, whole foods breakfast helps reduce disease-causing inflammation and foster improved immunity – creating a stronger, healthier athlete.

Refined sugar and processed foods are a major inflammatory contributor, so trash those big brand cereals, and instead opt for whole grains, fresh fruits, lean protein and healthy anti-inflammatory fats.  Amidst a wide range of opinions as to the exact ratio of macronutrients best for runners, the holistic perspective is that every individual is unique.   Although we share the love of running, we don’t all share the same biochemistry.  Some runners, for example experience sluggishness and poor running performance when they eat a high-carb diet, despite the common adage that higher-carb diets are best.

Whatever the ratio, we absolutely need carbohydrates for our energy requirements.  Their glucose is our fuel.   Protein is also crucial to performance and recovery.  It’s the building blocks of skeletal muscle growth and repair, and prolonged endurance training stimulates full body protein turnover; increasing a runner’s need for adequate dietary intake.   Lastly, omega-3 essential fats, such as those found in coldwater wild fish, flax and chia seeds provide protection against the oxidative damage created from high-level exercise.  EFAs also serve as a back-up energy system during long endurance training when we’ve depleted our glycogen stores.   Combining all of these macronutrients at breakfast ensures a solid foundation of fuel sources for the runner, regulates blood sugars, and strengthens the immune system.

STAPLE BREAKFAST INGREDIENTS

Many great breakfasts can be made with any combination of these wholesome, nutrient-dense ingredients.

• Chia & Flax Seeds
• Eggs (free range organic)
• Greek Yogurt (plain)
• Alternative Grains Breads or Cereals (flax, quinoa, buckwheat)
• Nut Butter (almond, cashew)
• Oats (quick oats, steel cut)
• Fresh Fruit (esp. bananas, berries)
• Raw Nuts & Seeds
• Coconut, Almond or Soy Milk
• Clean Protein Powder

DID YOU KNOW?

An adequate breakfast will stimulate bowel function, allowing the bowels to evacuate before leaving the house thereby avoiding those dreaded runners-trots!

 

Easiest Protein Pancake Ever

 

Carrot Cake Breakfast Bars

 

Blueberry Breakfast Crisp

 

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