Breakfast for athletes

There are many athletes who choose to train in the morning, before work, school or college; there are also sports that require training twice a day, one of these being in the morning. Some athletes will be able to consume a small amount of food in the morning before this session; others struggle to face anything until the training session is complete. Post training breakfast is an important way to ensure that adequate recovery is achieved and even if there is no morning training, a good breakfast is key to fuelling activities throughout the day. 

In terms of recovery there should be three aims:

Refuel - If training has taken place that morning or the night before, breakfast is vital to the recovery process, and helps to replace the muscle glycogen used during training.

Repair - During training, muscles are damaged.  It is important that you help your body repair these damaged muscles as soon as possible to aid recovery and prevent injury.

Adaptation - Training produces stimuli which cause your body to adapt so that it is able to cope with sessions better.  These adaptions, which include enhanced energy production and increased muscle size and strength, need energy to happen, and breakfast will help to fuel these after a morning training session.

What you can choose:

Cereals - Wholegrain cereals are a good choice as they provide quick and easy carbohydrate to help you refuel. Milk is a good source of protein, will help hydration, and is a good source of important vitamins and minerals like calcium. Many wholegrain and fortified cereal will also provide B vitamins and iron, both of which are important for energy breakdown.

Porridge - Porridge has Slow releasing energy, is high in carbohydrate and will keep you feeling full for longer. Milk will also add protein content and wholegrain oats will act as a good source of B vitamins. By adding a fruit compote, syrup or honey, a quick source of energy will be supplied which will help those who have had a hard morning training session.

Toast - Toast is another option for carbohydrates and toast from wholegrain bread will provide more nutritional value. If you wanted to add protein to toast you could choose a high protein spread such as peanut butter or serve with baked beans and or an egg (see below).

Baked Beans - Baked beans can be high in sugar, which can act as a source of fast carbohydrates which can be helpful following a hard training session.  Beans are a good protein source to go alongside toast.

Egg - Eggs are an excellent source of high quality protein, and contain most of the essential vitamins (except vitamin C). It is particularly rich in B vitamins, which are important for energy release, and Vitamin D, which athletes are normally low on. Eggs also contain antioxidants for healing, growth and fighting infection, which can be important during heavy periods of training for athletes.

Fresh Fruit - Breakfast is a good opportunity to get a healthy fruit portion in, so make the most of the selection that is on offer. Combine with your cereal or add to your porridge to boost the energy content, or simply take away for a mid-morning snack.

Yoghurts -  Yoghurts can be a good option on their own or with the addition of fruit or muesli. 

Hydration:

Not only is it important to refuel following morning training, but it is also important to make sure that all your fluid losses during training are replaced. Even if no training has taken place that morning, there has been a sustained period of time while you have been asleep and not taken any fluid on board. Ensure you are hydrated before you start your day.

Smoothies -  Are a great option for those needing extra energy or for those who may struggle with breakfast in the morning. To read a previous blog on Smoothies please click here http://www.athletelifedevelopment.com/resourceblog.htm

Concentrated Fruit Juice - This is a good option to be included with your breakfast meal and can count towards your portions of fruit and vegetables. Fruit juice will provide a good source of vitamin C which will not only help immune function, but also help the absorption of iron from your breakfast. If the athlete has had a hard morning training session, where sweat rates are high, fruit juice may not be the best option for rehydration, but a good option alongside water.

Squash/Water - Fruit juice and water will help rehydration following a session and should be drunk throughout the day. Squash has better rehydrating properties than water alone due to the solutes contained.

Coffee/Tea - The caffeine may help with alertness, but it’s not the best choice for hydration so try to have squash or fruit juice alongside.  Also, if you depend on coffee to wake you up in the morning, you may need to consider getting more sleep.

Hot Chocolate - Milk is now one of the most promoted recovery drinks and a natural source to. Its combination of protein and carbohydrate help promote recovery from training and it also includes many vital vitamins and minerals which many commercial recovery drinks fail to include. By adding coco powder to milk and warming provides a drink option which promotes recovery.

What should you drink?

Continuing the blog on hydration, I thought I would look at the different types of drinks and when they may be useful in different situations.

When training or exercising, athletes need to consider the intensity of their session, the duration of the activity and the environmental conditions, and how these may affect their sweat rates. For example, if their session is a light aerobic session in a cool environment, their sweat rates and energy needs are going to be lower than if they were training at a high intensity on a hot summer's day.

Some sports have very little change in environmental conditions such as swimming or indoor sports, whereas some sports involve varying conditions and therefore athletes need to understand how their body responds to different conditions and be prepared in order to ensure they maximise their training and recovery.

There are three different types of drinks, based on the solute concentration and their osmotic pressure. 

Hypotonic - generally contains less than 4g of carbohydrates per 100ml. It provides little energy, but will be taken up by the body quickly, and therefore ideal for recreational sports or shorter or less strenuous exertion.  Examples include:

• Water
• WeakCordial 

Hypertonic - this type of drink generally has more than 8g of carbohydrates per 100ml and greater osmotic pressure than bodily fluids. Its main aim is to supply energy and the fluid is taken up more slowly than water. Ideal use is 30-60 mins before exercise and immediately after sports.  They are also useful for athletes who find they need a bit more energy.

• Milkshakes
• Smoothies
• Concentrated Fruit Juices 

Isotonic - this type of drink contains between 4-8g of carbohydrate per 100ml and has about the same osmotic pressure as bodily fluids. An Isotonic drink is taken up by the body about as quickly as water and they are intended to help hydration and provide energy.

• Sports Drinks
• Squash

Also considering the different times athletes may need to choose different drinks. 

Before Exercise - The main aims are to ensure the athlete is hydrated before exercise, as athletes will be able to meet energy needs through solid foods, therefore a hypotonic drink such as squash or water will be adequate. If it is prior to competition, and athletes struggle to eat, then isotonic drinks can help meet energy requirements while making sure athletes are hydrated. 

During - This will be dependent on the training programme. Many athletes will be fine with a hypotonic sports drink replacing fluid loss and athletes should choose drinks which are palatable to encourage consumption. However, if the training session or competition is high intensity and longer than 90 min, some athletes may need to include some energy, therefore an isotonic drink will meet an athletes needs. Other ways to meet this need if athletes prefer to drink water is to take a high carbohydrate snack to have alongside training which can be consumed at an appropriate interval. 

After - The session type and environment conditions will influence the athlete's choice of drink. After a  high intensity session, it is going to be important to replace energy and fluid needs. If an athlete is able to eat immediately after a session, a high carbohydrate snack alongside squash or water should be sufficient to meet their needs. However, if an athlete struggles to consume any food following a training session, a hypertonic drink which is high in carbohydrate will be able to support this. This is why many athletes now choose to drink milk or milkshakes after a training session. Athletes should be aware of when their sweat rates are high and make sure they adequately replace their fluid intake in the hour after a training session.

Athletes can monitor their hydration by comparing to a pee chart, a simple indication of their hydration status, with the idea to be on the paler side of the chart.  One of the main things is to to be happy and comfortable with what you drink. It could be the best drink which will help performance, but if the athlete doesn't like the taste they probably won't consume as much as is needed. 

Simple, nutritious smoothies and juices

The recent spell of fine weather has inspired me to get back into smoothie-making mode.  Summer months are an ideal time for smoothies as the seasonal berries provide a tasty addition, though this week I have been using the end of last year’s blackberries and loganberries from the freezer.

Smoothie and juice making can be as simple or as complicated as you make it, and the fruit (and vegetables) that you use is only limited by your imagination.  Rolled oats, ground almonds, sesame seeds, and peanut butter are just some of the other ingredients that you can use.  Milk, yogurt, coconut milk or almond milk can be used to add extra smoothness and increase the protein content, and nutmeg or ginger will give an extra kick to any juice.

Smoothies are high in vitamins and minerals, a great way of getting some or all of your 5-a-day, and are higher in fibre than traditional juices because they retain the pulp and skins.  They are also easier to make, and don't produce waste.  Smoothies are a particularly easy way of getting vital calories and nutrients in after a hard session on a hot day when you might not feel like eating food, and they can help to rehydrate you (read last weeks blog about hydration here).  Many fruits also contain natural chemicals which help increase appetite.

This is my basic go-to smoothie recipe

• Apple (cored and quartered) and/or banana to give it a nice texture and adds thickness
• Orange juice to make it more runny.  You can also use pineapple or apple juice, and if you have a juicer you can make the juice yourself.
• Frozen raspberries, blackberries, loganberries or similar berry to give it taste.  The frozen fruit means that the smoothie is already cool.  Add some ice cubes if the fruit is fresh.
•  Blend all the ingredients together in a blender for 30-40 seconds.Server more or less immediately.  Mind the brain freeze.

Like all my recipes, I don’t get too hung up on measurements.  I go with what I think is roughly right, and if it’s too thick, I just add more orange juice. If it's not thick enough, I add another apple or banana.

You don’t have to follow any particular recipe to make a great post-training snack or a nutritious drink to kick-start to the day.  Add something to give it texture, something to give it juice, and something to give it taste, and focus on what’s available to you at a reasonable price.  

And smoothies don’t have to be expensive.  Pick blackberries in the late summer (they’re free in most hedgerows!) and freeze them to use throughout the year.  Because any fresh fruit you add will be high in vitamin C, you can use 'from concentrate' juices to keep the cost down.

Smoothies are a great way of using up ripe fruit.  If you have bunches of bananas that are getting ripe, you can peel them and freeze them for use in future smoothies.

Juicing require more cleaning up afterwards.  Fruit and vegetables need to be very ripe, and some produce little juice, creating a lot of waste.  If using frozen fruit, ensure that you let them thaw first, or you'll end up with a lot of waste and practically no juice at all.  Juices can be diluted with refrigerated mineral water or sparkling water.

Any sort of blender will suffice for making smoothies, though there is a range of juicers and smoothie machines on the market.  Smoothie machines have some additional features over traditional blenders: a pouring spout, durable blades for crushing ice, and a pusher to ensure that the fruit and vegetables are all blended properly.  Juicers actually separate the juice from the pulp, skin, seeds and other debris, creating a large amount of waste, but providing a great way to make your own orange, apple or pineapple juice. Masticating and hydraulic juicers are more efficient (i.e. produce more juice) than centrifugal juicers, but are also more expensive. A number of other fruit and vegetables work well as juices, and in most cases, combining juiced fruit with blended fruit will give the best results.

Fruit

Apples - blending and juicing
Bananas - blending
Blackberries - blending
Blackcurrants - blending and juicing - strip from stalks
Blueberries - blending
Cherries - blending and juicing
Coconut flesh - blending
Grapefruit - juicing - peel before use
Grapes - blending and juicing
Kiwis - blending and juicing - peel before use
Mangos - blending - great for taste and texture
Melon - blending and juicing
Oranges - blending and juicing - peel before use
Papaya - blending - great for taste and texture
Passion fruit - blending and juicing - peel before use
Peaches and nectarines - blending and juicing
Pears - blending
Pineapple - juicing - remove plume, skin and core before use
Plums - blending
Raspberries - blending and juicing
Strawberries - blending and juicing - remove stalks before use
Watermelons - juicing

Vegetables

Avocados - blending
Beetroot - blending and juicing (cooked or uncooked)
Broccoli - blending and juicing
Carrots - blending and juicing
Cucumber - blending and juicing (adds a great kick to any drink)
Celery - juicing
Peppers - blending or juicing
Spinach - juicing (great for adding colour)
Sweet potatos - blending
Tomatoes - juicing

We'd love to hear what your favourite smoothie or juice recipe is, or if you have any special 'secret' ingredient.  Add your suggestions as comments below.