What you eat for breakfast can make or break your morning workout. If you get it right you’ll have stable, lasting energy with no digestive disturbances. You will feel neither hungry nor bogged down. Since we all digest food differently, there is no set formula that works across the board. However, through trial and error and by following one basic guideline you will learn what works best for you.
The most important thing to consider is the amount of time between when you eat and when your workout begins. The more time you have the longer your food must sustain you and the more complex (more protein, fiber, and fat) your meal can and should be. Through my own trial and error, I’ve created a breakfast menu of 5 items. Feel free to try these out for yourself, and start creating your own breakfast menu.
Workout: 6:30am Swim
Time between eating and beginning workout: 30 min
Breakfast: Rice Protein Shake: 1 scoop Rainbow Light rice protein powder (vanilla flavor) + 3 ounces of Tazo Chai (pre-made in box) + 6 ounces of unsweetened almond milk + 4 ounces of water.
Notes: The small amount of sugar and caffeine in the chai along with the spirulina in the protein powder give an initial energy boost while the protein helps sustain energy. This mixture is very easy on the digestive system so you won’t be burping it up during the workout.
Workout: 8:00am Surf
Time between eating and beginning workout: 45-60 min
Breakfast: I have two favorites for this one. Either Apple Walnut Amaranth (see recipe below) or a piece of sprouted grain toast with almond butter, half a sliced banana, and a sprinkle of cinnamon. I prepare the amaranth the night before so all I have to do is heat it up. I pair either of these with a cup of hot yerba mate tea for a little caffeine boost and to warm me up before I get into the cold Pacific.
Notes: Foods I avoid before workouts less than an hour out, due to past experience with digestive upset, include coffee, oranges, apple, heavy protein, and cereal.
Any workout 90min-2 hours out.
Breakfast: Either a Protein Pancake (see recipe below) or my old standby; 2 eggs with a quarter of an avocado, a piece of sprouted grain toast with strawberry or guava jam, and a cup of coffee.
Notes: This breakfast must have protein, complex carbs and a little fat. Both of these recipes are also great everyday breakfast options.
During the workout.
I usually just drink water. For bike rides or runs lasting over 90 min I’ll carry energy gels as well.
After the workout.
I always carry an apple or other seasonal fruit to eat immediately after a workout to replenish glycogen stores, stabilize blood sugar, and sustain energy until my next meal.
Apple-Walnut Amaranth
This recipe is from one of my favorite nutrition books: Ultra-Metabolism (Mark Hyman)
1 cup amaranth
1 ½ cups water
1 ½ cups unsweetened almond milk
¼ teaspoon ground cinnamon
Pinch sea salt (optional)
1 large apple, skin on, cored and diced (or unsulfured and unsweetened dried apple, pear, or fig)
½ cup copped raw walnuts or pecans
2-4 Tbs flax meal (optional)
Makes 3-4 servings.
Place the amaranth, water, almond milk, cinnamon, salt, and apple in a medium saucepan. Bring to a boil, stirring frequently. Cover and reduce heat to low. Simmer for 25-30 minutes until amaranth is soft. Mix in flax meal (optional). Top with raw chopped nuts. If you make the amaranth the night before, wait until after you reheat it in the morning to add the nuts. This recipe is gluten and dairy free.
Protein Pancake
1/3 cup raw rolled oats
1 Tbs flax meal
1-2 Tbs chopped walnuts
1-2 Tbs dried berries
Sprinkle of Cinnamon (to taste)
2 eggs
1 serving
Combine all of the ingredients in a bowl and mix well. Heat pan over med-high heat and lightly coat pan with butter. When pan is heated pour the mix in so it makes a nice even looking pancake. Cook about 3 minutes. Quarter the pancake and flip each piece to brown the other side. Cook for another 1-2 minutes. I’m a salt lover and like to sprinkle a little gray sea salt on top, but it’s not necessary.
Pro Tip: Combine all dry ingredients the night before and add the eggs in the morning. This will reduce your prep time in the morning to about 5-7 minutes.
