Most Important Meal of the Day

We ask the question all the time when we talk to our athletes about nutrition. “By show of hands, who doesn’t eat breakfast?” Half of the hands go up. Everyone has heard that breakfast is the most important meal of the day at some point in their life.

According to a recent survey from Food Insight, 93 percent of Americans agree that breakfast is the most important meal of the day, yet fewer than half (44 percent) partake in eating it every day.

To me, this is super eye opening. I realize, for young athletes, having control over what food is put in front of them is not a luxury they are typically afforded. I believe it all begins with parents, but to my athletes reading this, you can always have an influence on them. If it’s important to you (which it should be), you will do everything you can to make it a priority. There are too many benefits for you not to make the most out of breakfast.

Advantages of Breakfast

Boosts Brain Power

Several studies suggest breakfast improves memory, alertness, concentration, problem-solving ability, test scores, school attendance, and mood. Parents, we all know we want our kids to succeed. If you’re eating breakfast, your kids are more likely to eat breakfast, too.

Fuels an Empty Tank

Let’s say you ate at 7pm, went to bed at 9pm, am woke up at 6am. That is 11 hours without food. Then you’re going to make your body wait until lunch at 12 pm to eat? That is 17 hours without food. Go ahead and try to explain to me how you are going to perform optimally in the morning, I’ll wait. Cars don’t run on an empty tank, and neither should your body.

Weight Management

Studies show that breakfast eaters tend to have healthier weights. Adults and kids who skip breakfast are at a greater risk for obesity and weight gain. According to findings from the National Weight Control Registry, almost 8 in 10 adults who maintain a 30-plus pound weight loss for at least a year, eat breakfast every day.

Builds Better Bodies

There are numerous ways breakfast improves our bodies, but here are a few.

1. Healthier heart due to an increase in fiber. There are many types of breakfast foods that are high in dietary, (think oatmeal, fruit, toast, etc.)
2. Better digestion due to an increase in insoluble fiber. Make sure you are drinking water which is crucial for the digestive system as well.
3. Stronger bones and muscle growth from increased calcium, vitamin D, and protein to name a few. “Never Skip Breakfast. It’s the most important meal of the day for building and maintaining muscle”, says Jose Antonio, Ph. D., CEO of the International Society of Sports Nutrition.
4. Improved metabolism from activating the thermogenesis process and kick starting the digestive system. It can also reduce the risk for metabolic syndrome. According to the Mayo Clinic, metabolic syndrome is a cluster of conditions that occur together increasing your risk of heart disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Metabolic syndrome is increasingly common, and up to one-third of U.S. adults have it. That’s a lot.

Why is Breakfast Neglected?

Considered the most important meal, but continues to be the most neglected for many reasons that I believe are easily fixable. Just takes a little discipline, which I think we can all agree is a crucial trait for an athlete’s success. According to the study from the Journal of Food Science and Nutrition Research, Skipping Breakfast Everyday Keeps Well-Being Away, Breakfast is most commonly skipped meal more than lunch and dinner specifically in the young adult in the university study period.

Problem: Waking up late.

Solution: Go to bed earlier. Wake up earlier. Set an alarm and make it a priority. A little tough love, but that’s why I’m here.

Problem: Lack of time.

Solution: Wake up early and make it a priority. If you are already waking up super early, go to bed earlier. Make your breakfast ahead of time and have a plan for what you’re going to eat. Many people rush out the door to work or school and neglect breakfast due to a lack of discipline.

Problem: Lack of appetite.

Solution: Start small and work your way to a full size meal. Sometimes you have to make yourself eat something. I usually have to every morning and I promise it pays off every time. BREAK FAST. Break the fast of the last 10–12 hours that you have not eaten. It is the first meal of the day, so if you do not take advantage of it, you are more likely to overeat the rest of the day.

One solution to help with the problems above:

CREATE A ROUTINE

Make a weekly plan. The morning routine helps us set the tone for the day, better allowing us to control our schedules rather than our schedule controlling us. Have some structure in your day and watch how productive you will be.