For many individuals, consuming large late-night dinners, or many calorie-rich evening snacks, reduces the urge to eat upon waking.
Also, athletes often overlook the benefits of a pre-workout snack either because the athlete feels he/she doesn't need the energy or fears the added calories. However, I am a firm believer in providing your body with pre-workout carbohydrates after an overnight fast in order to help with energy, postpone fatigue, hydrate the body and prevent overeating later in the day.
Breakfast sets the stage for the day. Imagine running a marathon and not feeling the need or neglecting to fuel until mile 20. Whereas you may not feel like you need it earlier in the race, your body is still using energy and working hard to help you sustain a given effort. Because our society tends to be very reactive vs proactive, we have a tendency to wait until something bad happens or we feel pressure to change. There are times in life when we can just get by or perhaps take some risks and receive a positive outcome but when it comes to food to fuel and nourish our body, we must never neglect the times that our body needs food the most and that is first thing in the morning.
option a) if a meal is more than 1 hour later, have a small snack such as a hardboiiled egg, 1/2 cup 0% greek yogurt or 10-15g protein powder w/ water/milk + 2-3 dates or figs or handful cereal/granola. Then a real meal.
option b) if a meal is within 60 minutes, aim for around 45-60g carbohydrates + 20-30g of protein + 10-15g of fat.
Example: 1 cup dry oats (then cooked) + 1 cup fruit + 1 cup 0% greek yogurt + 2 tbsp chia seeds and 4 chopped walnut halves
Example - 6:30 am - 1 cup greek yogurt 0% plain + 1 cup mixed fruit + 10 almonds chopped
9:30 or 10am - 1/3 cup dry oatmeal (then cooked) + cinnamon and a side of hardboiled egg
Example: 1-2 whole grain waffles or Ezekiel bread (or rice wrap) + 1 tbsp nut butter + small piece of fruit for on the go meal
Snack: chopped veggies and 1 ounce cheese
Example: Instead of bagel or bowl of cereal, add 1 tbsp PB to bagel or 1 tbsp chia seeds to cereal.
Smart meals for traveling triathletes