DO ATHLETES NEED BREAKFAST?
TABLE 1. NUTRITIONAL RECOMMENDATIONS BASED ON CURRENT RESEARCH AND THE NUTRITION REVIEW PUBLISHED BY THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION (4,5,8) NUTRITION RECOMMENDATIONS BASED ON TYPE OF PHYSICAL ACTIVITY SPORT [e.g., 2-3 hr per day of intense exercise performed 5-6 times/ week] Macronutrient breakdown (recommended ranges) ENDURANCE (Running, biking, cross-country skiing) STRENGTH (Gymnastics, wrestling, sprinting, bodybuilding)
CHO: 60-65% PRO: 18-25% Fat: 25-35%
CHO: 55-60% PRO: 20-30% Fat: 25-35%
Pre-event breakfast (4-6 hr prior to event or training session) 50 kg athlete Kcal: 2500-4000 4 slices whole wheat toast, 3 tbsp natural peanut butter, 1 medium banana 1 cup cereal, 1 cup low-fat milk ½ cup orange juice 70 kg athlete Kcal: 3500-5600 4 slices whole wheat toast, 3 tbsp natural peanut butter, 1 medium banana, 1 egg scrambled 1 cup oatmeal, ¼ cup raisins, 1 cup low-fat milk, ½ cup orange juice 4 slices whole wheat toast, 3 tbsp natural peanut butter, 1 medium banana, 2 eggs scrambled 1 cup oatmeal, ¼ cup raisins, 1 cup low-fat milk ½ cup orange juice 4 slices whole wheat toast, 3 tbsp natural peanut butter, 1 medium banana, 1 egg scrambled ½ cup cereal (Cheerios), 1 cup low-fat milk ½ cup orange juice
If less than 1 hr until exercise, try a light breakfast with 50 g CHO and 5-10 g PRO 1 slice whole wheat toast, 1 spray canola oil, a dash of herbs 1 egg scrambled 1 medium orange, ½ banana
NSCA’S PERFORMANCE TRAINING JOURNAL | ISSUE 12.4
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