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The Importance of Breakfast


Breakfast is important for performance and health. It is an early-morning refueling stop for your body. After 8-12 hours without a meal or snack, your body needs to be replenished with fuel and fluid.

Here are some facts about the importance of eating breakfast:

  • Breakfast is a refueling stop for your body - replenish glucose (blood sugar levels) and fluid.
  • Breakfast eaters tend to have more strength and endurance.
  • Breakfast improves alertness, concentration, mental performance, motivation and memory.
  • Breakfast can benefit an athlete's mood.
  • Breakfast decreases the chances of inappropriate snacking, which can result in a higher intake of fat and therefore weight gain.
  • Breakfast provides a jump start to your daily requirements of fluid, fiber, vitamins and minerals.
  • Breakfast sustains you through training and decreases the ravenous hunger feeling you may experience during the day.
  • Breakfast eaters make better food choices during the rest of the day.


Here are some great options to include breakfast into your daily eating program:

  • Whole-grain cereal with fruit and milk/yogurt.
  • Waffles with peanut butter and a fruit smoothie.
  • Oatmeal made with milk and dried fruit/nuts.
  • Eggs (not fried) and toast; 1 to 2 ratio; with fruit
  • Smoothie with milk, fruit, yogurt, honey, oats, ground flax, peanut butter, etc.
  • Pancakes with fruit, maple syrup and a glass of milk.
  • Bagel with peanut butter, small fruit smoothie.
  • English muffins topped with melted cheese and tomato.
  • Omelet made with vegetables.

Courtesy of the United States Olympic Committee