What does breakfast mean to you? Do you skip it like most people? Or do you get after it from the moment you wake up?
My personal preference is to fuel my body from the moment I wake up. But depending on my plan for the morning, not all breakfast is created equal. Since people ask me all the time what kinds of things they can make and how many calories they should take it, my answer always leaves a look of frustration on faces: it depends. Men and women differ in calorie needs. We all differ in what our body can consume and exercise with. I happen to have a stomach (I thank the Canadian Military for help developing this) that can handle loads of calories and still perform high intensity relatively soon afterward. Mostly because, despite the calorie count, I don’t really feel full very often. You also have to consider your workload and the next time you’ll get to eat.
There’s a lot of science behind what you should eat and when you should eat it. But there isn’t a lot of science to go along with each person’s body type. What works for one person may not work for another.
But that doesn’t mean you can’t try it out. If you’re a female you might want to try a smaller version of what I’m doing.
I weigh 178lbs, consume roughly 4000 – 5000 calories a day depending on activity level and I’m 6’2″ so I’m quite lean. My meals are large and frequent and even my snacks pack a punch. A lot of females don’t get near this calorie count. I eat what I consider very healthy meals in portions that I know my body handles well given my activity. Just because I can consume 5000 calories in a day doesn’t mean I eat a bunch of junk. I want my body to perform at a high level every day so it needs high level food. Eating junk food might give me a 20 minute burst of energy but it won’t see me through day after day of hard or light training. I would crash and burn.
Pictured in this meal is what I eat every Sunday morning before heading out with the Obstacle Course Race team for a long easy run. A long easy run for us consists of 1.5 – 3 hours of fairly slow running (7 min/km on our trail runs on average).
– 2 Organic Free Run Eggs cooked in 1 tsp virgin coconut oil
– 2 tbsp of natural peanut butter (Kraft – you can purchase it in any grocery store) mixed with unsalted mixed nuts (Kirkland – I get these at Costco)
– 1 Coffee (large with medium roast) with 2 tbsp of 10% cream and 1tsp virgin coconut oil
– 1 Whole Wheat (wheat flour as first ingredient) slice of toast (typically from Dempster in the grocery store)
– Total calories – 575
– 29G Carbs, 46G Fat, 16G Protein, 7G sugar, 179MG Sodium