Breakfast and Lunch Ideas, and Some items to Look at Reducing

Here are some high-carb, moderate protein, breakfast ideas that can provide the energy you need to run your best, for a variety of different workouts. These meals and snacks, packed with nutrients to keep you healthy & allow you to make the most of each workout.

Use this as a guide, but listen to your body. Each individual is unique in terms of digestion time, as well as the amount of food needed so you may need to eat closer to your workout or a few hours earlier than someone else on the team.  Two hours before a work out is usually optimal time to eat.  That time frame allows your body to digest the food and use it for energy without feeling bogged down or sick to your stomach.  I suggest drinking at least 16 oz of water two hours before practice with your food as your body is dehydrated from sleeping, and it takes at least an hour for your body to absorb and use the water you drink to allow your body to start functioning normally.  Water also helps with the digestion process.

1 cup of low-fiber cereal with ½ cup skim milk The milk provides protein; both the cereal and milk have carbs to keep you energized.

1 cup of berries with ½ cup low-fat cottage cheese or yogurt The berries offer carbs for energy, while the cottage cheese or yogurt provides calcium, potassium, and vitamin D- all of which come in handy when training.

3 graham cracker squares with 1 teaspoon of honey  These crackers are packed with easy to digest carbs which will provide short term energy.

1 medium banana and 1 tablespoon of nut butter The potassium and fluid in the fruit help you stay hydrated; the nut butter offers heart-healthy fat. Both the banana and peanut butter off easy to digest carbs.

½ bagel with 1 tablespoon of nut butter and 1 tablespoon of jam or honey  The bagel and toppings offer easy to digest carbs that will provide long-lasting energy so you can stay strong.

½ cup of steel-cut oats with skim milk, topped with 1 cup of sliced strawberries Packed with easy to digest carbs and B vitamins, this is a good choice for pre- or post-run recovery.

2 ounces of pretzels with 2 tablespoons of hummus The pretzels provide easy-to-digest carbs for fast energy plus sodium to keep you hydrated; the hummus offers protein.

Whole-grain waffle (frozen) with 2 tablespoons of maple syrup The syrup and waffle both offer fast digesting carbs to provide an energy boost.

Peanut butter and banana sandwich on whole-grain bread All the ingredients provide carbs for energy; the peanut butter offers extra protein to fend off hunger; and, the banana provides potassium to help stave off muscles cramps.

2 ounces of honey whole-wheat pretzels dipped in 1 tablespoon of  peanut butter The pretzels provide carbs for energy and sodium to help keep you hydrated; the peanut butter offers protein to help muscles recover.

15 animal crackers dipped in 2 tablespoons peanut butter The animal crackers are easy to digest and provide carbs for long-lasting energy. Peanut butter has vitamins and minerals like potassium along with protein to keep you from getting hungry.

3 ounces deli turkey wrapped in a flour tortilla The tortilla will provide carbs for long-lasting energy and the turkey provides protein to aid in muscle recovery and keep you from becoming hungry.

What to reduce and cut out of your diet:

The difference between “good” and “bad” foods is the way your body processes and uses them.  The good foods help you avoid unnatural symptoms brought on by processed foods such as sugar crashes, cravings & dependency on those foods.  The “good” foods allow your body to process food the way it should be, which in turn allows your body to feel really good.  One of the worst things you can put into your body is excess amounts of sugar, or artificial sweeteners.  Any type of soda has no benefits to your body.  The more sugar you intake the more your body becomes dependent on it.  Once you’re addicted to it your body starts to crave it, and you will go through withdrawal symptoms if you do not have it. (Headaches are the most common caffeine/sugar withdrawal symptom).  The key to reducing pop and energy drink consumption is by slowly depleting it.  Do not try to quit cold turkey.  The only thing worse for you than regular soda is diet soda… These contain artificial sugars that mess with your health even worse than natural sugar.  Sugar is a carb, and carbs are what gives us energy.  Minimal amounts of sugar are okay for our bodies, however we get enough of it in the breads, and fruits we eat each day that we shouldn’t be concerned if we are consuming enough of it.