Why Breakfast Matters for Performance in the Gym

Skipping breakfast may seem like a convenient way to save time, but when it comes to crushing your training sessions, that decision could cost you. Research shows that eating breakfast can make a big difference in your performance, energy levels, and overall mood.

Studies have found that consuming a meal high in carbs before exercising enhances force production during resistance training. This means you’re able to push harder, lift heavier, and get the most out of your workout. For instance, a 2021 study in Nutrients revealed that athletes who ate breakfast performed significantly better in strength based tasks compared to those who skipped out.

The benefits of breakfast don’t stop at physical performance. Another study from Appetite found that individuals who ate breakfast before exercise experienced less fatigue and improved mood post workout. Skipping that morning meal, on the other hand, can lead to increased fatigue, slower recovery, and even muscle loss over time, especially if you’re engaging in high intensity training which us as powerlifters certainly do.

If you claim you don’t have “time” to eat in the morning, set your alarm clock 20 minutes earlier. As big on quality sleep as I am, those extra 20 minutes of sleep do NOT outweigh the importance of providing your body with the necessary nutrients to start your day off right.

So, what should your breakfast look like? Aim for a combination of carbohydrates and protein to fuel your muscles and keep your energy steady. Think oatmeal with fruit and a scoop of protein powder, eggs with whole grain toast, or Greek yogurt with granola and berries. My go to is typically 6 eggs and 3/4 to 1 cup of oats.

Fuel your body right, and you’ll not only feel better but perform at your best. Remember that breakfast isn’t just the most important meal of the day, it’s the foundation for a strong and effective performance in the gym or on the platform.

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