Fuelin' Roadie
Nutrition tips for the bands playing their hearts out one town to the next!

Breakfast on a Bus

Carrot SmoothieThe recommendations to start your day off right by eating breakfast definitely need to be carried over to those in a band or touring on a bus.  The energy needed on stage and to carry yourself through the night must be replenished in the morning. But, on a bus, there is definitely a logistical challenge–the kitchens are….quaint…okay, down right small!  So the challenge is how to start your morning off right! With the possibility of breakfast being your only healthy meal for the day you might want to make it count!

Roadie Nutritionist’s Top 5 Breakfasts on a Bus:

  1. Smoothies: don’t assume you need a blender. On the right you can see a simple carrot juice smoothie to try.  In a shaker, add 8-10 oz carrot juice, add 1 container of applesauce, 1/2 tsp. ground ginger, and 2 scoops protein powder.  Shake for about 2-3 minutes.  I really like the Kashi Go Lean protein powder, because it is packed with fiber.  A little regularity goes a long way!
  2. Oats: they really can lower cholesterol and get your morning moving.  An easy way to increase the protein and add a little flavor is to stir in almond butter or peanut butter.  A favorite mix of mine is 1 apple grated, 1 cup oatmeal, and 1 Tbsp. creamy, all-natural peanut butter. 
  3. Toaster & Microwave Magic: Easy eggs on toast.  Yes, you can cook an egg in the microwave.  In a Pyrex liquid measuring cup crack one egg, add 1 tsp. water,  and whisk with a fork.  Microwave for 30 seconds and stir and microwave for an additional 30 seconds (or until it begins to fluff up). Serve on a toasted whole wheat English muffin (3-5 grams of fiber per muffin is a good goal) and enjoy!
  4. Fruit parfait: Definitely my breakfast of champions is a yogurt parfait. In a bowl, pour your favorite fruit, layer with 1/2 cup low-fat yogurt, and top with 2 Tbsp. low-fat granola (watch the granola–most have over 230 calories per cup!). My fave–blueberries with lemon yogurt and ginger granola!
  5. Cereal: The American tried and true never gets old.  If you haven’t graduated to a non-sugary (aka Adult) cereal consider tossing in 1/4 cup of a high fiber cereal (Fiber One, All Bran, Kashi Go Lean, etc.) to your favorite bowl of cereal and this will improve the nutrition behind Sugar Smacks!  Fiber will help you feel satiated and get your morning “moving” in the right direction!

Find the value of starting your morning off right and consistently and you might be surprised how much better you feel for your set that night! 

NOTE: Avoid adding to much fiber too your diet too fast–this can make you less than comfortable and have all your roadie buddies begging you get off the bus.  The goal is to increase by about 5 grams each day for one week and then increase it by another 5 grams for the following week.  On average, most men need ~38 grams per day and women need about 25-30 grams per day.

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