Eating for Performance: Steady Energy

I just completed my first half marathon! The physical stress and attempts to juggle a training schedule with work and 3 kids has been challenging to say the least. Now that I’ve got that first race behind me I can honestly say I’d do it all over again. My weekly long runs had to come on Saturday or Sunday mornings which made fueling and hydrating a bit more difficult. If there’s one thing this experience (and a background in sports nutrition) has taught me is that breakfast can make or break an early morning workout. In this sponsored post learn more about sustaining energy levels and get some inspiration for healthy breakfast ideas for those crack-of-dawn exercise sessions. 


Timing
Deciding what to eat really comes down to how much time you have. Do you need to roll out of bed and get running? Or do you have to get through a morning routine and hit the pavement a few hours later? Either way, make sure you have time to digest the fuel you eat so you can actually use it. This means you need a proper balance of carbs, fat and protein. And don’t forget some fluid!



If you’re pressed for time a convenient option are belVita Breakfast Biscuits featuring whole grains and slow release carbs to help give you sustained energy for prolonged activity. They are made with without high fructose corn syrup and are free of trans fats and artificial sweeteners and flavors.  They also contain a gentle amount of fiber — too much before a long distance run isn’t a great idea.

Here’s how to plan a preworkout meal around how much time you have.

1 hour

You need fuel delivered quickly but without a ton of sugar to cause spikes and crashes in energy levels. Fruit is helpful here because it also helps keep you hydrated; choose whatever type of fruit you tolerate well. 

Examples include:

• belVita Soft Baked Biscuit
• 1    slice wheat toast & ½  banana
• ½  English muffin & 1 tablespoon peanut butter
• 1 cup dry cereal & piece of fruit

3 hours 


More digestion time means more nutrition. A good time to get in some healthy carbs, protein and fat in a balanced meal. 
Three healthy options are:

• 2 eggs scrambled with spinach and sweet potato (pictured above)
• belVita Yogurt & Fresh Orange Breakfast Pairing (recipe follows)
• Yogurt and granola

belVita Yogurt & Fresh Orange Breakfast Pairing

serves: 1

4 belVita Breakfast Biscuits, Cinnamon Brown Sugar (1 pkg)
1 single serve nonfat vanilla Greek yogurt
1 medium orange, peeled and sliced

Spread yogurt on belVita and top with orange

Nutrition Information per serving
Calories: 470; Fat: 8g: Carbohydrates: 72g; Protein: 17g; Fiber: 6; Sodium: 270mg