University of Georgia Athletics
You Do Have Time For Breakfast!
July 31, 2006 | General
The following breakfast ideas take less than 5 minutes to prepare and include a healthful carbohydrate and a little protein to keep you satisfied and energized during practice:
- Peanut butter sandwich on whole wheat bread or bagel and a glass of low-fat milk
- An extra large banana with a large glass of low-fat milk
- MetRx drink and 1/2 banana
- Bowl of whole grain, fortified cereal with low-fat milk and a glass of orange juice
- Waffles or pancakes (toast frozen) with syrup, juice, and skim milk
- Granola bar/Nutri-grain/breakfast bar, etc and a glass of orange juice
- Yogurt - stock up your refrigerator and then add cereal and fruit for an extra crunch.
- Raisins and Peanuts or Trail-mix - pre-pack in small plastic bags. These are easy to tuck in your pocket, gym bag, backpack or locker.
- Bran muffin - add raspberry jam and drink low-fat milk or 100% fruit juice like orange juice
- Graham crackers - add peanut butter and low-fat milk
- Instant oatmeal prepared with low-fat milk (instead of water). Also stir in low-fat cottage cheese to cooked oatmeal or sprinkle with chopped nuts. Fruit Smoothie- cup low fat yogurt or milk or MetRx drink, 1 cup fruit juice, -1 cup fresh, frozen or canned fruit. Blender until smooth.
- Pita bread - stuff with low-fat cheese, cottage cheese, hummus, sliced turkey or other handy fillings. Prepare the night before and refrigerate.
***Remember: Eat what is comfortable for you and learn what is the right amount to fuel your workouts but still settle well. For example: You may need 2 peanut butter sandwiches instead of one.***
Simple Strategies for Quick Breakfasts
Prepare breakfast foods in the evenings when you have time. For example pre-pour bowls of whole grain cereal into a sealed container, make a peanut butter and jelly sandwich or prepackage baggies of trail mix or graham crackers and leave it ready for you for the next morning to grab and go.
Stock your backpack, locker, car or coat pocket with trail mix, energy bars, bananas, and/or dry cereal for breakfast on the run.
What not to eat before AM practice or competition:
Some foods can cause intestinal problems and have been known to contribute to sluggish performance. Avoid high-fat proteins and sugary foods right before practice (15-20 minutes): such as - cheese omelets, sausage/bacon, egg and cheese biscuits with gravy, fried chicken, cheese burgers, hash browns, french fries, candy, sugary cereal, or lots of maple syrup.
For more information on nutrition contact the Sports Nutritionist, Ruth Gildea, at rgildea@sports.uga.edu
