Tavis Piattoly, MS, RD, LDN | Contributor
The Importance of Breakfast Every Day
A study published in the Journal of School Health found that 30-40% of high school students skip breakfast. While many claim they do not have time for breakfast, the truth is that they often prefer to sleep longer. Missing breakfast can create a gap of 14-16 hours between dinner the previous night and lunch the next day without any caloric intake, leading to a significant calorie deficit. This can make afternoon activities challenging, as students are relying on just one meal (lunch) after 20 hours without eating. If teens find themselves pressed for time, they can consider these quick and easy breakfast options to help ease into their morning routine:
- Peanut butter or sunbutter and jelly sandwich with a ready-to-drink protein shake
- Breakfast protein smoothie (made with protein powder, milk, peanut butter, banana, oats)
- Two handfuls of trail mix (such as mixed nuts, granola, dark chocolate chips) accompanied by a piece of fruit
- Two whole grain waffles topped with peanut butter and a glass of milk
- Fast food options like an egg white grill or egg McMuffin paired with milk or chocolate milk
- A nutrition bar alongside fruit and a ready-to-drink protein shake
Pack Snacks for School
High school athletes involved in after-school activities may spend 10-12 hours at school. Unfortunately, the nourishment provided by school lunches and vending machines often falls short of meeting their energy requirements. Athletes who excel in building muscle and achieving their strength and weight targets tend to have a well-organized plan that includes packing snacks between their main meals. High schoolers can dedicate a few minutes each day or set aside 20 minutes on weekends to prepare weekly snacks. They might create 10-15 sandwiches (like peanut butter and jelly or turkey and cheese), prepare 10-15 bags of trail mix, and arrange their nutrition bars and fruits so that, come morning, they can easily grab snacks for the entire day.
Enhance Nutritional Quality
Young athletes frequently find their diets filled with fast food and processed items (such as candy, cookies, and soda). While there is a place for these types of calories, they should only comprise about 10-15% of the overall diet as they offer little nutritional benefit (being low in essential vitamins and minerals) and can increase inflammation risk.
Role of Proper Nutrition
Carbohydrates for Champions – Essential for providing energy and sustained fuel for active muscles, as well as aiding in muscle recovery. Ideal sources include sweet potatoes, beans, whole grain bread, brown rice, quinoa, oatmeal, butternut squash, whole grain pasta, potatoes, and whole grain waffles.
Fruits and Vegetables – Facilitate reduced inflammation, lessen muscle soreness, and boost immune function, ultimately decreasing an athlete’s likelihood of illness.
Lean Protein – Supports a healthy metabolism, helps with muscle recovery, and encourages muscle growth, particularly when paired with a comprehensive strength training regimen.
Editor’s Note: Tavis Piattoly, MS, RD, LDN is the Education Program Manager and Sports Dietitian for the Taylor Hooton Foundation, where he informs youth and their adult influences about the risks associated with Appearance and Performance Enhancing Substances and Nutritional Supplements. For further information, visit taylorhooton.org.
