Breakfast does more than simply provide the day’s first dose of kilojoules. It also kick-starts your metabolism, regulates your weight, supercharges your riding – and can even lower your risk of heart disease and diabetes. In fact, experts say breakfast wields more authority over your body’s systems than any other meal.
“By the time you wake up, you’re in a fasted state,” explains Cara Marrs, a nutritionist and endurance athlete. For six to 12 hours – a long stretch, given that most people eat every four hours while awake – you ingest no energy. Yet your body is hard at work rebuilding muscle and processing the information you took in during the day. It powers these efforts by tapping into your stored energy. But by morning you’re operating on a kilojoule deficit – and your brain takes the hit.
Studies have shown that fuelling up in the morning improves mental acuity and coordination. “It fuels your body and your brain,” says dietitian Roberta Anding, director of sports nutrition at a children’s hospital. “That lets you make smart decisions and react quickly on a ride.” Conversely, research has shown that not eating breakfast can dim your mood and mental function.
And what about the idea that working out on an empty stomach promotes weight loss? That may work for some cyclists as part of a long-term and deliberate programme that trains the body to utilise fat stores more efficiently, says Marrs. But for the majority of cyclists whose primary goal is fuelling their rides, eating breakfast is the way to go. And according to research, you should do so within an hour of waking, to kick-start your metabolism before your body starts going into energy-conservation mode.
Ride-Specific Choices
But not just any breakfast will do. Gulping a pile of refined carbs – such as a doughnut, or a bowl of sugar-packed cereal – triggers a blood-sugar spike (and subsequent drop) that sends you reaching for fast energy all day long. Starting off with a variety of healthy fats, protein, and unrefined carbs, such as oats and whole-wheat breads, delivers sustained energy that curbs cravings. The key is to tailor the meal to your kind of riding. Use the ideas below to fill your plate wisely.
Moderately-Paced Ride
On days when your slow-to-moderate rides are sandwiched around an eight-hour desk session, avoid fast-burning fuel. Instead, reach for protein, healthy fats, and high-fibre veggies, fruits, and grains, which will keep hunger at bay until lunchtime. Try scrambled eggs with vegetables, mixed berries, and a slice of high-fibre toast with peanut butter.
35 per cent protein
20 per cent complex carbohydrates/grains
40 per cent fruits and vegetables
5 per cent fats
High-Intensity Race Or Ride
Your body will be left with little energy for digestion. “Top off your glycogen stores with extra carbs the night before,” says Marrs. Two hours pre-ride, eat a low-fibre breakfast with a small amount of protein plus fast-release fuels, which clear your system quickly. Try a piece of toast and a smoothie made with berries, banana, and plain yoghurt.
15 per cent protein
75 per cent carbohydrates, including fruit
10 per cent fats
Century Or Other Long Ride
Long rides call for the slow-release energy offered by protein and whole grains. Try an egg wrap with sweet potato, spinach, and salsa. Doing a multi-day ride? Include water-dense fruits for hydration, and anti-inflammatory foods such as walnuts and berries, which help repair muscle tissue and alleviate soreness.
35 per cent protein
45 per cent unrefined carbohydrates
10 per cent vegetables
10 per cent fats
Weekend Group Ride
A 2- or 3-hour weekend ride on flat/rolling roads will burn through most of your energy stores, so a carb-rich breakfast is essential. Pair grains with fruit, advises cycling coach John Hughes: “You can digest more carbs per hour from mixed sources.” Try oats with milk, berries, and banana.
15 per cent protein
60 per cent complex
carbohydrates/grains
20 per cent fruits
and vegetables
5 per cent fats
