But mornings are crucial -- they determine how well we’ll due throughout the rest of the day. So if you decided to snack on a Pop-Tart for your day-starting meal, expect maybe a “C” on that day’s English essay. But if you choose a nice little breakfast that looks like you pulled it out of a “part of this complete breakfast” cereal commercial (toast, orange slices, glass of milk, juice and that big hearty bowl of Lucky Charms), you might be able to expect higher than a “B.”
The stereotypical “well-balanced meal” has been touted for decades as the only way to start the day. But what exactly is this “well-balanced meal” supposed to consist of? A typical breakfast might have pancakes, oatmeal, cereal, sausages, bacon, etc. A few of these combined could make a very nice breakfast, but would it be the ideal breakfast to keep you going during your day’s activities?
For student athletes and those who find themselves competing in a race or game that day, meals usually consist more of fruit, toast and a bottle of water or two. Why fill yourself up with a three-course breakfast and end up cramping when you can pull an “Energizer Bunny” on just water and a banana?
What you plan to do during the day should be your foundation for your meal. If running a mile under 10 minutes is on the agenda, try not to eat a large (or even medium)-sized breakfast. Eat less than normal but commit to large amounts of water. This will prevent your body from dehydrating and crashing on your run. For longer runs or competitions, try putting together a simple and complex carbohydrate meal and consume it about an hour beforehand. Fruits and water are also good additions.
Brain-powered activities (such as tests, presentations or just getting through the school day) require a much more complex package. Aim for protein-rich meals, which deliver essentials that should keep you alert and motivated the whole day. Also go for dietary sources of protein such as yogurt, eggs and grains.
A common belief among teens is that carbohydrates will keep them going. While carbs are important sources of energy, eating large amounts of simple carbs can actually increase fatigue. So avoid that stack of pancakes on school days.
Believe me, starting your day is 10 times as hard as ending it, so think about the foods you need to get you going and do your best through each performance. Breakfast at least can be one less morning trouble once you know what’s at stake.