Physical Stamina With Eating Breakfast

It is commonly said that breakfast is the most important meal of the day, but it is still one of the more frequent meals skipped. No matter your reasoning for skipping breakfast, you should break the habit by breaking your fast. Breakfast not only will increase your physical stamina during workouts, but also improve your brain function.

Importance

Breakfast got its name because you are breaking your overnight fast. After a full night of sleep, your body has usually been without food for at least eight hours, meaning your blood sugar levels are depleted. When this happens, you may feel sluggish, irritable, light-headed or even nauseous. But eating breakfast, even a light breakfast, will raise your blood sugar enough to jump-start your day. Breakfast eaters have more physical strength and endurance, as well as better concentration and problem-solving ability than those who skip breakfast, according to the American Dietetic Association.

Choices

A well-balanced breakfast can enhance your physical and mental performance throughout the day. Carbohydrate sources are essential in replenishing your depleted blood-sugar levels. However, high-sugar cereals can cause sudden spikes in your blood sugar, giving you instant energy, but resulting in fatigue again hours later. Choose fresh fruits and whole-grain carbohydrates, such as oatmeal or whole-grain breads and cereals, to provide you with a steady flow of energy. Protein and fat sources are beneficial in the morning. Eggs, which contain protein and fat, are an effective option. Additional options include low-fat milk or yogurt, or nuts and seeds sprinkled on your cereal.

Timeliness

Try to eat breakfast within the first hour upon waking each morning to jump-start your day. Morning exercisers often may choose to skip breakfast prior to their early-morning exercise routines due to time constraints. However, your workouts may suffer by doing so. Because your blood sugar is lower and your muscle glycogen stores -- carbohydrate stores in the muscles -- are depleted, your workout may suffer, says Tosca Reno, author of "The Eat-Clean Diet Stripped."

Adjusting

People who normally skip breakfast in the morning should start with something small, such as a piece of toast with jam, a piece of fruit or a cup of yogurt. An hour or two later, have a bowl of oatmeal or a hard-boiled egg. Early-morning exercisers should have a small, easily digestible meal to fuel your workout, such as a whey protein shake blended with water and fruit. After your workout, have a slightly larger breakfast to replenish your muscles and fuel the rest of your day.