When it comes to Krav Maga, training is intense and requires hard work and dedication. Krav Maga testing is no different: after you spend time learning the required techniques and your instructor has deemed you ready to attempt to earn your belt, you will be invited to test. Your performance during the test will be evaluated by your instructor and if you pass, you will then graduate from your current level up to the next rank.
If you have put in the time and have been invited to test, you want to make sure that you do everything you can to be ready for the big day. While you might not think that breakfast is important, it is an integral part in your prep for the day. You want to have energy for your Krav Maga testing and make sure that you are alert and ready to go, which is why we have listed some healthy breakfast options that will get you started off on the right foot.
When you eat breakfast will depend on the time of your testing, but regardless, try to eat a high carbohydrate dinner the night before and drink plenty of water. This is not the time to try to introduce new foods into your diet—stick with foods that you are familiar with and that you know won’t upset your stomach. You typically want to eat three to four hours ahead of your Krav Maga testing if you plan on having a big meal, two to three hours for a small meal, and one to two hours for a shake or other liquid meal. Aim for something that is high in carbs and low in fats.
Turkey and Veggie Omelet with Egg Whites
Egg whites are high in protein but low in fat content, so they will give you energy throughout the morning without bogging you down. Chop up some of your favorite veggies, like green and red bell peppers, onions, spinach, and tomatoes, and add them to the mix. You can also include a lean meat of your choice, like turkey or chicken breast. You’ll need energy from carbohydrates for your Krav Maga testing as well, so add a side of potatoes or black beans for a complete meal.
Prepare and cook your meat according to taste. In a skillet, heat a small amount of oil over medium heat. Add your veggies and a pinch of salt to the pan and sautée until the peppers and onions are softened. If you are adding tomatoes and spinach, do so at this point and cook for an additional minute. Cover the skillet and remove it from heat. In a bowl, whisk together egg whites (four to six should work, but use your best judgement), and a pinch of salt. Put the skillet back over heat and add your meat and egg whites. Cook until the egg whites set.
Pancakes with Fresh Fruit
If you’d like a traditional breakfast before your Krav Maga testing, choose pancakes over waffles, as the latter can be unnecessarily high in calories. Get more out of your pancakes by choosing a whole-grain mix. You can even up your fiber and stay fuller longer by throwing in flaxseed. Instead of syrup, opt for the natural sugars in fresh fruit or a minimally processed fruit spread.
Combine two cups of whole wheat flour, two tablespoons of white sugar, two teaspoons of baking powder, half a teaspoon of baking soda, and a pinch of salt in a bowl. In another bowl, whisk two and a quarter cups of milk, two eggs, and three tablespoons of vegetable oil. Pour the milk mixture into the dry ingredients and stir just until combined. Pour over a skillet or griddle and flip once the batter begins to bubble.
Bran Cereal and Fruit
If you’re in a rush and don’t have time to make a complete meal, try a bowl of oatmeal or bran cereal. Stay away from cereals that have added sugars, as they’ll end up slowing you down during your Krav Maga testing. Finish off your breakfast with a side of fresh fruit like strawberries or blueberries.
Breakfast on the Go
If your stomach tends to get upset in the morning, or if you prefer to have a small breakfast, try cottage cheese, yogurt, or fresh fruit. You can also combine yogurt, milk, fruit, and ice in a blender for a delicious breakfast smoothie.
Eating well will help you avoid low blood sugar and the symptoms that go along with it, including dizziness, nausea, fatigue, and muscle weakness. You’ve worked hard to get this far in your training, so make sure to treat your body to the nutrients it needs in order to conquer your Krav Maga testing.