The start of the new school year often marks the return to a more regular routine, with work and training sessions starting up again. For KINOMAP sessions done in the morning, breakfast plays an important role. It helps meet the day’s energy needs while adapting to the constraints of training.
However, there is no ideal breakfast for everyone. The time, duration and intensity of the session, as well as digestive tolerance, should be taken into account.
1- What happens during the night?
During the night, the body remains active and continues to use energy despite the absence of food intake. Part of the liver glycogen, stored mainly in the liver, is used to maintain blood sugar levels during this fasting period.
For a short and low-intensity session, these reserves can generally be sufficient. However, when the duration or intensity increases, a carbohydrate intake before exercise can become beneficial.
Exercising while fasting is neither essential nor something that should systematically be avoided. It should mainly be adapted to the type of exercise and the sensations experienced during the session.
2- The timing of breakfast
The time between breakfast and training directly influences comfort during exercise.
When it is eaten 2 to 3 hours before the session, it can be relatively complete. It can combine a source of carbohydrates, a source of protein and a small amount of fat: 2 to 3 slices of bread with a little honey/jam/peanut butter, 1 skyr, 1 piece of fruit and a hot or cold drink.
When the session is planned less than an hour after waking up, it is preferable to stick to a lighter quantity, avoiding fiber and overly fatty foods so as not to overload digestion : 1 banana, skyr, oat flakes, honey.
The time before exercise is therefore just as important as the composition of breakfast.
3- Breakfast after exercise
After a morning session, the meal that follows contributes to recovery. Carbohydrates help gradually replenish glycogen stores, while proteins contribute to muscle maintenance and renewal.
A few simple combinations:
- Whole-grain bread, eggs and fruit
- Porridge, banana and a few nuts
- Skyr, oat flakes and fruit
- Toast with cream cheese and a piece of fruit
Hydration should also be taken into account. After several hours without drinking and then a sports session, water helps compensate for fluid losses and start the day well.
4- Foods to prioritize at breakfast
The goal is to provide energy while promoting good digestion.
Carbohydrates: bread, oat flakes, cereals, fruit.
They are an important source of energy for physical activity and help maintain glycogen stores.
Proteins: skyr, milk, cream cheese, eggs, plant-based drinks enriched with protein.
They contribute in particular to muscle maintenance and recovery.
Fats: nuts or nut butters, butter.
They can complement breakfast, but too large an amount just before exercise can slow digestion.
5- Finding a routine suited to getting back to sport
Getting back to sport does not require completely changing your diet. Breakfast can simply be adjusted according to the time and content of the session.
A complete breakfast on days without sessions can remain exactly the same on training days when it is eaten sufficiently far in advance. Conversely, when sport is practiced very early, it can be split: a small amount of food before the session, followed by a complete meal afterwards.
The key is to find an organization that allows you to have enough energy during exercise, without causing digestive discomfort.
Three tips for adapting breakfast when getting back to sport:
- Have a carbohydrate intake when the session is long and/or intense
- Have a lighter meal when training is close to breakfast
- Have a proper meal after the session when it is done while fasting
There is no universal breakfast. The goal is to find an organization that allows you to combine energy, digestive comfort and enjoyment of food, while easily fitting into your daily routine.
Chloé Masson
Nutrition Project Manager
chloemasson.nutrition@gmail.com
See previous nutrition articles :
HEATWAVE AND SPORT : THE RIGHT NUTRITIOUS HABITS
HOW TO MAINTAIN A HEALTHY DIET WHEN YOU ARE SHORT ON TIME?
THE EFFECTS OF ALCOHOL ON RECOVERY