What About Second Breakfast?

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While gearing up for their long trek to Rivendell, the hobbits Pippin, and Merry were quickly blown off when they asked about second breakfast. Well, I am here today, to stand with our hobbit friends in defense of second breakfast!

Long distance walking, as with any form of exercise, increases physiological and nutritional needs in the body, and raises the body's demand for energy. Because of this spike in energy needs, it’s generally recommended to eat around 2-3 hours prior to a moderate intensity exercise such as brisk walking (at least 2.5 mph). With the body's primary source of fuel being carbohydrates, it can be quite important to consume a carb dense snack/meal before and after (and sometimes during!) exercise, especially when partaking in long distance endurance type of exercises like walking across Middle Earth.


Our brave band of hobbits in Lord of the Rings: Fellowship of the Ring, traveled roughly 420 miles from their homes in the Shire to Rivendell on foot in just under a month, which equals out to beings around 16 miles per day. Keep in mind, they did this all while wearing packs filled with supplies AND being chased by servants of Mordor. This is quite the feat especially considering hobbits range from around 2 - 4 ft in height!! 


A high carbohydrate meal before exercising provides optimal blood glucose levels for endurance work outs and increases glycogen stores. Had the hobbits been allowed a second breakfast, maybe, just maybe they could have reached Rivendell without having a run in with the Nazgul and may have even gotten there quicker.


Carbohydrate dense foods before activity can benefit humans just as much as hobbits. You may want to have a high carb meal or snack before endurance and high intensity cardio exercises like jogging/running, cycling, long distance or speed walking, hiking, weight bearing exercise and high intensity interval training. It’s recommended to have a full meal 2 -3 hours prior to a workout and something smaller with simpler carbs and some protein 45 - 60 minutes before. Remember, the sooner you eat before a workout, the smaller and simpler your meal or snack should be.

A few examples of carb dense pre-workout meals when you’re tired of Lembas bread:


  • Egg omelet, whole grain avocado toast with a cup of fruit or whole fruit

  • Cup of oatmeal with banana and nuts

  • Greek yogurt, granola and fruit


So, whether you are going for a jog, gearing up for a hike or simply walking into Mordor, don’t skip out on second breakfast!


QP


References

Sports Dietitians Australia. (2024, September 12). Food for distance walking. Sports Dietitians Australia (SDA). https://www.sportsdietitians.com.au/factsheets/food-for-your-sport/distance-walking/ 

Mayo Clinic Health System. (2023, September 28). Nutrients and physical performance. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-nutrients-impact-physical-performance 

Tolkien Gateway. (2024, July 25). Hobbits. https://tolkiengateway.net/wiki/Hobbits 

Hardwick, B. (2024, March 23). How far frodo and Sam walked in the lord of the Rings. CBR. https://www.cbr.com/frodo-sam-lotr-how-far-walked/ 

Pre-Workout Nutrition: What to Eat Before a Workout

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