Can your breakfast, or lack of it, hamper the success of fitness? The answer may surprise you.
Authors: Krissy Kendall, Ph.D., a member of the International Society for Sports Nutrition, and Paul Salter, Master of Science, Certified Dietitian
Although breakfast was once considered to be the most important meal, in our day not everyone agrees with this. Some people need to start the day with breakfast, as the morning meal includes their brain and fills the body with energy. However, many diet fans who are interested mainly in fat burning, for example, numerous fans of periodic starvation, laugh at the thought of a traditional breakfast. Of course, in the end they will also satisfy the morning hunger, but they will do it much later.
The main mistake associated with breakfast is that if we make a decision to refuse a morning meal or not, we do not consider our fitness goals. Too often, people who are striving for muscle growth, eat as if they want to lose weight. On the reverse side of the medal want to lose weight, which refuel as if preparing for a triathlon.
Regardless of whether your goal is to gain weight or burn fat, make sure that you do not fall prey to one of the most common morning meal mistakes!
1. Extra sugar and cream in morning coffee
Starting a day with a serving of caffeine can improve focus, focus and performance. But if you have too much sugar and cream in your coffee, the calorie counter goes up, and added sugar sooner or later leads to an emergency drop in energy.
You need energy for work or you want to throw wood in the furnace of metabolic processes, excess sugar and cream separate you from the goal. Perhaps you are not yet ready for a sharp transition to black coffee, but try to limit yourself to one spoonful of sugar and one serving of cream. Believe me, with time such coffee will start to bring great pleasure.
It's unlikely that you often wake up at night to drink a couple glasses of water. Consequently, there is a high probability that in the morning you get up slightly dehydrated. Even if you do not feel thirsty, believe us, you need water! The body on 75% consists of water, and dehydration has a very negative effect on both mental and physical performance.
Start the day by drinking 250-350 ml of water immediately after waking-yes, even before brushing your teeth. This is especially important if you are exercising in the morning, because a minimum 3% dehydration can reduce peak strength, increase fatigue and increase the risk of injury.
3. Do not fall prey to marketing
The task of food producers is to sell as many products as possible. This means they will go to extreme measures (within the law), only to encourage the consumer to buy their goods. Inscriptions like "contains as much protein as egg white", "low sugar" and "no gluten" are constantly caught in the eyes of the packaged products department, especially on flake shelves. But if you look closely, you will notice that these products too often contain more fat, more added sugar instead of gluten and inferior sources of protein (or soy) to increase the total protein content.
Take time to study the nutritional value and list of ingredients to make sure that the selected product is suitable for your purposes. If you are looking for additional sources of protein, try adding eggs or bacon from turkey to your morning meal. Need the fastest and easiest solution? Add a spoonful of your favorite protein powder to a serving of oatmeal.
4. Catastrophic selection of carbohydrates
Carbohydrates are the basis of breakfast. From baking to pancakes, from cereals to orange juice, carbohydrates always figure in the first meal of the day. Be sure to check that you start the day with the right carbohydrates!
Avoid foods that are low in fiber and have a high glycemic index. These fast carbohydrates are instantly absorbed, cause a sharp drop in energy and strength shortly after consumption and do not give you the sense of saturation that foods with a high content of dietary fiber bring.
Fiber slows the digestion of food, providing you with a feeling of satiety and a long supply of energy. Choose cereals, bread and cereals from whole grains, and start the day with useful carbohydrates.
Juices – a topic for heated discussions in the world of fitness. Although they provide an excellent opportunity to increase the consumption of fruits and vegetables, they are not suitable as a full breakfast. Juices lack fiber, they increase hunger and lead to fatigue soon after use. If you drink juices in the morning or include them in breakfast, combine them with sources of protein and vegetable fiber.
6. Stereotyping choice of breakfast products
Where it says that you can not eat chicken? Too often, people think in terms of stereotypes and put only "breakfast foods" on the table in the morning, but eating egg whites every morning, month after month, is very tiring. Do not be afraid to include in the morning meal of lean protein sources and carbohydrates from whole grains. The remains of yesterday's dinner can be a great start to the day. Or, try one of the recipes below!
- Put on the bread thin slices of turkey, evenly distributing them between the halves of the sandwich.
Nutrition value per serving (1 sandwich)
Hash from turkey and sweet potatoes
- Use a fork to make holes in sweet potatoes. Put in the microwave for 5 minutes.
Nutrition per serving (1 breakfast)
A bad breakfast or lack of it can distract you from the set goals and impact on efficiency. Your mother was right when she said that "breakfast is the most important meal of the day." Make sure that you fully reveal its potential!