BREAKFAST CALORIES :For the average person consuming 400-450 calories is a workable amount to start the day. Eating within 1-2 hours after heavy morning exercise prevents low blood sugar and muscle energy depletion. Eating breakfast jump starts your metabolism; fasting may cause your resting metabolic rate to decrease.
Proteins :Proteins keep you alert. Eat a high protein food first. Studies suggest consuming 25-30% of your protein (25-30 grams) at breakfast to maintain body protein requirements.
Carbs :Carbohydrates provide your brain with energy. Athletes need to eat complex carbohydrate foods (whole grain breads & pastas, brown rice) prior to and after exercise. Recommendation is consuming 55-60% of total daily calories needs from carbohydrates.
Fats :Some fat in the diet is important as needed for some of basic body functions and energy. Recommendation is 25-30% of total calories per day from fat. Aim for 1/4 of fat to be Omega-3 essential fatty acid foods (fish, walnuts, canola oil, soy) plus include monounsaturated fatty acids (olive oil, avocado)
Fluids :Consume 8 glasses of water, juice, milk (or substitutes) or decaffeinated drinks daily. Aim for water or fluids packed with nutrition; limit caffeine and added sugar to 10% of daily calories.
KU Dining provides many better-for-you breakfast food choices all morning long. Enjoy in any of our dining facilities!