Is this enough food before my exercise? How can I improve my breakfast diet?

[Anonymous]

I go bike riding at dawn every day. Before I leave, I eat breakfast. Today I had an orange and a poached egg. Other days, I'll have an egg with a small fruit (strawberries, blueberries, etc) and a vegetable (celery, carrots, or cucumber slices), OR I will just have a large fruit OR a bagel with cream cheese. Is this healthy? And is it a decent amount?

Whatever I eat always fits on a plate smaller than a children's plate. The only exception is today, which needed a kids plate because of the orange. But hey, it's healthy, so it's okay right?

I'm starting to think it's a terrible way to go. My breakfast is always less than 200 calories, but then I burn about 280 with a 30 minute bike ride. Today I got a huge migraine while I was out riding, and when I got home my heart hurt a bit. I blame the migraine on the fact that I only slept for 3 hours, but I'm concerned for my heart.
I need a diet plan that can push me through the morning workout and make me feel like I'm NOT going to pass out.

[Anonymous]

That's a good breakfast before going to work, but if you're doing a heavy work out then you need more calories. Egg is definitely good for protein. And fruit is of course good. Try adding a piece of toast with peanut butter, or go for the bagel but eat some fruit with it too. You will burn off the calories, so it's okay. Plus if it's all healthy stuff like fruit and nuts and egg then it won't hurt your diet, even if you eat a lot of it.

[Asker]

Thanks. I'll try adding toast

[Opinion Owner]

the key is putting peanut butter or something like that on the toast, so you are getting the protein to fuel your work out from the peanut butter, but since it's just a slice of toast you're not adding too many carbs. I think cream cheese would be good too, though maybe not as much protein.

[Xfitchick]

Your reaction is normal because your body lacks energy (even with the small breakfast). Its a good way to burn fat, but you need a good breakfast after your biking to feed your body for the rest of the day (or you will burn muscle and not fat). Anyway, take an energy bar or a piece of fruit with you. It will help if feel passing away or have a headache.

[Asker]

Thanks. If I had energy bars I would eat one, but what I listed are pretty much the only healthy foods I have (plus almonds, which I have sometimes).
It wouldn't make sense to take food with me because of how close my house is. Also, I don't have a small bag to put things in. I can't even bring water with me. I just ride 15 minutes to the end of the bike path, then I ride 15 minutes back. It's a small town.

[Xfitchick]

That is not enough to really burn fat. You need long periods of low intensity cardio for it. In your case it may work because your body is empty and you almost need instant fat burning, but still it would be better to bike for an hour or longer.

[Asker]

I can't. Not at the moment. I need to build my endurance up slowly. If I do this every day, I should be fit enough eventually to ride down the path and back twice. And unless I want to ride on the streets (which I don't, because of my anxiety), that is my only option.

[Xfitchick]

OK, then keep this as a start. Why not do some extra home excercises?

[Asker]

I likely will. I could dance for 30 minutes in the evening. When school starts next week I'll have to do a lot of walking too. I'd be walking several blocks to my old middle school for transportation, then walking from one end of my high school to the other to get to classes, then walking home again.

[Xfitchick]

OK and look at my myTake about fitness when you travel. You may find some exercises there too.