This is the first in our series of training posts from superstar trainers Megs and Soph.
In our opinion breakfast is a crucial part of any active, healthy person’s routine. It provides you with essential macronutrients (carbs, proteins and fat) to sustain your energy levels throughout the morning and into the day. Combining a good breakfast with an adequate lunch intake, will help to ward off that afternoon energy drain and sugar cravings.
Carbohydrates are what your body loves to use for fuel (energy) during workouts as this provides glycogen to the muscles to pump faster, harder and for longer. You’ll use up the majority of your energy stores after a long duration of activity, especially if you haven’t refuelled using quick simple carbohydrates (gels, lollies, banana, etc.) then you feel like you’ve “hit a wall” which is where the term comes from, aka a lack of energy to convert to move your limbs!
So, we encourage you, particularly females and especially around and during your period ladies, to fuel up on adequate amounts of carbohydrate foods prior to training sessions and races.
The trick to getting the right amount of carbs for your body is simply to use your current body weight in grams as the number of carbs to aim for, e.g. a 70kg female needs 70grams of carbohydrate before training/racing.
Here are some idea’s of carbohydrate choices and portion sizes to get you started.
| STARCHY / COMPLEX CARBOHYDRATES | PORTION SIZE (estimates) |
| Sweet potato (kumara) | 1 cup cubed |
| Yams | ¾ cup cubed |
| Butternut squash and Pumpkin | 1 ½ cup cubed |
| Beetroot | 3 small beets |
| Parsnip | 1 medium parsnip |
| Green snap peas and snow peas | 1 cup |
| Spaghetti squash | 1 ½ cups |
| Swede | 1 cup |
| Potato | 1 medium potato |
| Banana | 1 medium banana |
| Brown and white rice | 3/4 cup cooked |
| Quinoa, buckwheat | ¾ cup cooked |
| Oats | ½ cup, raw |
| Popcorn, plain | 1-2 cups |
| Mango, pineapple, papaya | ½ cup, fresh or frozen |
| Sourdough bread, medium thickness | 1 slice |
| Raspberries, strawberries, blackberries | 1 cup |
| Blueberries | ¾ cup |
| Apple | 1 medium sized |
| Kiwifruit | 2 medium |
| Mandarins | 2 small-medium sized |
| Orange | 1 small-medium sized |
| Grapes | ½ cup |
This recipe that we’re sharing contains oats and fresh fruit to fuel Megs with enough carbs to go for her training runs.
CHIA & OATS PUDDING-BREAKFAST BOWL
Ingredients:
1/4 cup chia seeds
1/4 cup desiccated coconut
1/4 -1/2 cup oats (optional but I like to add before a race or training session)
1tsp vanilla essence or extract
Sprinkle of cinnamon
1/2 cup almond milk or other milk
1/4 cup coconut cream
1 tsp runny honey (optional)
Mix everything together well and let it sit for 15-30mins or overnight.
Top with Greek yoghurt, granola and fresh seasonal fruit (pictured with banana, berries)