There are various reasons why athletes and health seekers alike should enjoy a nutritious breakfast every day. Especially those who would like to shed off some extra pounds would benefit.
Depending on your daily exercise routine, you need to find the right timing to fuel your workouts earlier or later in the day.
If you are an early riser, you might want to split up your breakfast. Eat some before you exercise, and have the rest later as recovery fuel.
Why Do I Need Breakfast?
There are many good reasons why a nutritious breakfast is meaningful for active people.
-) Get Lean and Stay Healthy.
Breakfast was shown to be related to a healthy bodyweight. People who eat frequently a healthy meal early in the day are less likely to develop overweight and other chronic diseases.
Overweight people tend to skip breakfast and overeat later in the day. They are more likely to snack on high-sugary and high-fatty foods in the afternoons and eat more for dinner.
-) Have More Energy.
You will have more energy for your workouts. Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity.
If you don’t eat, you might feel sluggish or lightheaded when you exercise.
-) Keep Your Brain Happy.
Fueling your brain in the morning will help you to stay on your tasks easier and improves your readiness to learn. Adults and kids who eat breakfast show improved concentration, alertness, comprehension, memory and learning.
An interesting study looked at the outcomes of fueling nutritionally balanced meals on high brain activity. The study showed that high brain activity is elevated after nutritionally balanced meals. Fueling with sugar only or drinking water did not do the trick.
-) Suppress Hunger.
If you would like to improve your satiety and reduce your hunger crush later in the day, you might want to focus on your meals earlier in the day.
Research has taught us that healthy diet choices may decrease food intake through regulating satiety and appetite hormones.
What Should I Eat?
The mixed diet of an active person should be made of 2/3 healthy carbohydrates and 1/3 lean protein.
Good breakfast options are:
Whole-grain cereals or bread/ bagel
Low-fat cottage cheese
A piece of fruit eg. banana, orange, pear
Low-fat/ low-sugar yogurt
What Is Best PRE-Exercising?
Focus mainly on healthy carbohydrates and add a litte lean protein, but stay away from foods high in fat. Fat has a slow digestion time and the energy provided in the food will not be available for you quickly.
It might even bother your stomach during your run or weight training. Save fatty foods for after exercising.
Be Prepared – Get Healthy Breakfast Items
Look for cereals and grains which are low in added sugars, but have more than 2 grams of fiber per serving listed on the label.
Get milk or alternative products which are unsweetened and low in fat. You might want to soak your old-fashioned oats in some almond- or soymilk over night.
Eating a healthy breakfast may reduce food cravings and overeating later in the day.
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