Carbohydrate consumption is still touted as the most effective and quickest way to get energy into muscle cells. Over recent years, we seem to be shying away from this important macronutrient.  

 

 

According to an expert panel report by Mitch Kanter, PhD (High-Quality Carbohydrates and Physical Performance; 2018), athletes may not be consuming the appropriate amount of carbohydrates status post vigorous exercise. Improperly fueling your body can lead to increased injuries and illnesses. Would you want to sacrifice performance due to suboptimal nutrition? 

 

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Carbohydrates are responsible for replenishing glycogen stores and are found in fruits, some veggies, dairy foods, lentils/legumes, as well as breads, cereals, and grain products. For those who train intensely and rack up the running miles - there is nothing wrong with meeting your increased carbohydrate needs with the help of refined sources such as pasta, rice, corn, or potatoes. However, it is beneficial to focus on incorporating whole-grain varieties in your diet most often. Whole grains contain plenty of vitamins, minerals, antioxidants, and fiber to promote long-lasting satiety. For a list of breakfast ideas, read on to the next page!

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A post-run breakfast is a great time to reload with healthy carbohydrates. 

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Try some of these quick and easy (plus tasty!) breakfast meals.

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GREEK YOGURT

6 ounces of plain non-fat Greek yogurt topped with 10 blackberries. Sprinkle with cinnamon and a drizzle (1 tsp) of local honey.

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APPLE & NUT BUTTER

1 apple dipped in 2 tbsp of your favorite nut butter. 

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WHOLE GRAIN BAGEL

1 whole-grain bagel with 1 1/2 tbsp of sun butter and 1 tbsp of fruit preserves.  

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OATMEAL

1 cup cooked oatmeal topped with 1/2 cup blueberries and 1 tbsp chopped walnuts.  

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HERBAL TEA & FIG BARS

1 large cup of herbal tea, 1 orange, and 2 whole grain fig bars.  

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COTTAGE CHEESE

1 cup low-fat cottage cheese topped with 1/2 cup diced pineapple.  

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OMELET

(Use cooking spray or 1 tsp olive oil in the skillet) 2 egg whites, 1 egg, ¼ cup chopped green peppers, ¼ cup shredded cheddar cheese, and top on a whole-wheat English muffin.

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About the Author:

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Allison Backer is a Registered Dietitian with New York State. She received her nutrition degree and completed her internship at Long Island University in 2006. Allison has worked as a Dietitian for over the past 12 years in various clinical settings. Allison resides on Long Island, New York. She enjoys spending time with her husband, daughter and dog. She is an avid fitness enthusiast. She trains for endurance competitions, including marathons and triathlons.

Visit her website www.abackerrdn.com to learn more.

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