5 Simple Tough Mudder Training Tips
In the next 5 days, I am going to share 5 simple tough mudder training tips that will ensure a successful completion of the Tough Mudder Race. These tips are simple because they are a necessary part of our every day lives. So check back each day for a simple tough mudder training tips. In yesterday’s post I shared a post entitled, Tough Mudder Training Tips: More Water, if you missed it be sure to read it. Today I am talking about the importance of food, specifically breakfast.
Day Three: Eat Breakfast.
Simply put, breakfast is the most important meal of the day. Yes, you’ve been hearing your mom say it since you were a kid. But it is so true. It seems our 24/7 work schedule has removed breakfast from our households. So much so that our government is asking public schools to provide kids with breakfast because they are not getting it at home. If it is important for our students’ performance then it is equally important for our performance. Don’t give up on breakfast. Make it a priority. Do whatever you have to do to eat breakfast. Get up 30 minutes earlier for work. Take a shower the night before. Make a meal plan. Be proactive instead of reactive. So much of our lives is reacting to situations instead of being proactive.
[easyazon-image-link asin=”030746363X” alt=”The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman” src=”http://ecx.images-amazon.com/images/I/41DeCVMleRL._SL160_.jpg” align=”left” width=”107″ height=”160″]Two books have revolutionized how I eat in general and especially how I eat breakfast. The first,[easyazon-link asin=”030746363X”]The 4 Hour Body by Tim Ferriss,[/easyazon-link] inspired me to understand the importance of a healthy diet, especially in the morning. The second book is [easyazon-link asin=”B001OW5O6I”]The Fiber35 Diet[/easyazon-link], by Brenda Watson. This book is a crash course in the benefit of fiber in our diet. If you want [easyazon-image-link asin=”B001OW5O6I” alt=”The Fiber35 Diet: Nature’s Weight Loss Secret” src=”http://ecx.images-amazon.com/images/I/515gwP9rdZL._SL160_.jpg” align=”right” width=”127″ height=”160″]to know why, how and what fiber can do for you, then read this book. If you are looking to be inspired to eat right and understand how to do it in a short period of time, order these two books. They are available via the links in this paragraph and in the Team Uppercut Store.
When to Eat Breakfast
Tim Feriss, in [easyazon-link asin=”030746363X”]The 4 Hour Body,[/easyazon-link], writes about the importance of eating breakfast within 30 minutes of waking. This ensures that your body begins burning calories immediately. This willincrease your metabolism early in the morning and give you an energy boost as you prepare for your day. Many body builders or those concerned about building muscle will drink a protein shake immediately upon waking. Then they have a healthy breakfast after their morning workout.
What to Eat for Breakfast
Protein and fiber is your friend in the morning. Step away from the bagel and pastries. They are of no help here. It is recommended to eat 8-12 grams of fiber and 20-30 grams of protein for breakfast. Eggs are the power house of breakfast foods. Specifically egg whites if you are trying to drop a few pounds. Try adding some legumes to your eggs. They are high in protein and fiber. Oatmeal, greek yogurt and high fiber fruits like bananas and apples run a close second. Don’t forget to add some chicken or turkey and possibly some fish into your routine. They will help you hit your protein goal without requiring you to eat 4+ eggs. Sounds like a buffet right! Exactly. Breakfast should be your BIGGEST meal of the day.
Take time for it. If you want to compete in any race, competition or just have a desire to drop a few pounds, then eating a large healthy breakfast is most important. Remember that no matter how healthy you eat, you still need to burn those calories throughout the day. That’s why your biggest meal at the beginning of your day verses the end of your day will help you burn away those clean healthy calories faster. This will keep you lean and mean and ready for whatever the day holds.
Brenda Watson author of, [easyazon-link asin=”B001OW5O6I”]The Fiber35 Diet[/easyazon-link], recommends eating 38 grams of fiber a day. So does the U.S.D.H.H.S. That means focusing on fruits, veggies and complex carbs instead of refined, processed carbs. The great thing about fiber is that is burns calories as it is being digested. Yep, it burns calories just by you eating it! Here is Watson’s fiber math: For every gram of fiber you eat, you can eliminate up to 7 calories. By adding 10grams of fiber to your breakfast you can burn 70 calories just by swallowing. If you eat the recommended (for a male 40 years of age) 38 grams of fiber daily, times 7 for each calorie burned, times that by 7 days a week, times that by 52 weeks a year and then divide it by 3500 calories (which equals 1 pound), you can lose 266 calories a day. 1,862 calories a week. 96,824 calories a year. If you divide that by 3,500 (the calories it take to make a pound), you could loose 27.6 pounds a year just by eating fiber and regularly using the restroom. She calls it “The Fiber Flush.” And all just by eating fiber.
Benefits of Eating Breakfast.
To recap the importance of breakfast check out the list below.
- A healthy breakfast will reduce your cravings for carbs later in the morning.
- A healthy breakfast will prime your metabolism to work at its highest capacity throughout the day.
- A healthy breakfast will help regulate your blood glucose levels. This will encourage fat loss.
- A healthy breakfast will boost your energy levels and mental functions.
- A healthy breakfast will make you successful.
Success is what we’re all about. Eating a breakfast will help you do what you’re doing now, only you will do it better, faster and stronger. Tomorrow we will discuss tough mudder training tip #4. Now go eat breakfast.