You’ve probably heard that breakfast is the most important meal of the day. That’s why it’s important to tailor your breakfast to your schedule for the day. The perfect breakfast is packed with the right energy, vitamins and fiber to keep your body fuelled for the challenges ahead.
A day of physical challenge
Attempting to exercise intensely when you haven't eaten right, or eaten enough, is like driving a car without petrol — it's hard to get going.
There are three essential elements of any pre-workout breakfast. First, carbohydrates. Ideally, your breakfast should contain a 50:50 ratio of both simple carbohydrates (think potatoes, white bread, pasta and even fruits, which are high in natural sugars) for quick-release energy, and complex carbohydrates such as brown rice, wholemeal bread and legumes for slow-release energy. On top of that, throw in some lean protein such as chicken breast, flat iron steak and eggs, and healthy fats such as avocados, nuts and olive oil to feed those muscles for the challenges ahead.
Of course, the longer your workout, the bigger your breakfast needs to be. In contrast, eating a 2000-calorie breakfast before a 30-minute run is likely to do more harm than good. Always tailor your pre-workout breakfast to the length and intensity of your workout. Here is a sample meal plan for both short and long workouts.
- Short workouts. A slice of wholemeal toast with jam, peanut butter or marmite, two eggs and a glass of orange or apple juice.
- Long workouts. Check out our recipe for Blueberry Banana Overnight Oats. Jam-packed with vitamins, dietary fiber and healthy carbs, it’s exactly what you need to get you through a punishing fitness routine. Add in two scrambled eggs with a few slices of chicken ham or smoked salmon, and you’re good to go.
Manic work day
When we’ve got a crazy day in the office, a late lunch is unfortunately par for the course. While we should strive to keep our mealtimes as consistent as possible for our digestive health, eating a bigger breakfast can help stave off hunger pangs till we can grab a breather and gobble down our lunch.
The key is to consume complex carbohydrates with a low glycemic index1. These are digested more slowly, providing a sustained slow release of energy to keep us consistently full and energized for a longer period. A good dose of healthy fats, which are calorie-rich and slow down your metabolism, will also work wonders. Here are two suggestions.
- A working-day breakfast. Two eggs, a glass of full-fat milk and a bowl of granola with one chopped-up banana inside.
- A quick-fix breakfast. If you are truly in a rush and have no time to prepare any breakfast, a cup of low-fat yogurt with some granola on top, or a bowl of our Blueberry Banana Overnight Oats (which can be prepped the day before) will give you much-needed fuel while saving time.
Want to fortify yourself for the day ahead? It all begins with a healthy, energizing breakfast!
Sources
- The glycaemic index. Diabetes UK. Viewed 19 April 2016.