Want to learn the essential components of an optimal breakfast for sustained energy…Read on.

Are cereals a good option?

Should you skip breakfast?

Can you get a good balance of nutrition from a bowl of cereal?

These are all questions i’m sure you’ve pondered at one time or another…

Ahh breakfast, the best meal of the day!

The most important meal of the day purported by many fitness professionals and nutritionists!

But, Is that true?…

Absolutely,

I’m entirely inclined to agree.

EAT LIKE A KING TO START YOUR DAY AS A CHAMPION!

Why?

Well, let’s firstly reflect on the timing of breakfast….

When was the last time you ate once you wake up bright and early?

For most of us, the last time you chowed down on a tasty plate of food will have been between roughly 5-7pm the night before.

Let’s hypothetically say that the average Joe or Jane wakes at 7am…That’s a period of 12-14 hours the body has been absent from nutrient intake.

That’s quite a period of time,

Its half a day without food,

Half a day without feeding the body what it needs for growth and repair, to build tissues, repair damage, remodel cartilage and bone, supplying cholesterol for hormone production, supplying micro nutrients for essential body functioning…

What do we do after breakfast?

Well, for the most of us we head off happily/unhappily to work to earn a living….

What do we need to work?

Let me tell you…

A steady, sustained supply of energy to keep us fired up, keep us on point as we bash out the day’s tasks fluidly!

What will best fuel you for this daily delight we call work

Without a doubt, what you need at breakfast is…

PROTEIN AND HEALTHY FATS

WHY?

Well, firstly, proteins are required by the body for growth and repair of all body tissues…

From growing your nails to regenerating skin, hair, cartilage, bone, ligaments, tendons, muscle, repairing damaged cells etc…

Your body has been starved of these essential building blocks for nearly half a day.

Get some down you.

A wholesome portion of protein becomes ever more essential to start the day if you are an individual undertaking a calorie deficit to lose weight or if you’re looking to build solid gains…

On top of this, It’s the most satiating of foods, making you feel fuller for longer through sunrise to midday.

Basically, whatever your goal…you should be starting the day with a hefty serving!

Healthy fats will provide the body with a sustained, controlled release of steady energy throughout the morning keeping your energy levels consistently balanced until lunch time

Fats don’t cause spikes in blood sugar levels like carbohydrates do

Blood sugar spikes cause a roller coaster of energy release, resulting in cravings for more foods high in sugar.

Prolonging this roller coaster experience all day long as you’re more likely to reach for sugary treats.

Stop this in its tracks by preparing a proper breakfast.

I know what you might think….

AND THE ANSWER IS YES….

YES,

YOU DO IN FACT HAVE TIME TO MAKE A PROPER BREAKFAST.

HOW?

GET UP EARLIER.

And make it!!

You’ll appreciate just how magnificently you perform for the whole day if you do!

Can you get a balanced breakfast from a bowl of cereal?

Simple answer….

No.

I don’t know how….

But…

Cereal manufacturers have somehow managed to persuade the public (and so called academia) that puffs of highly refined rice, wheat, oats and/or barley pressed into little shapes and dusted with sugars and sweeteners are somehow nutritious….

And apparently a perfect option for eating first thing to fuel you for the day ahead.

If they’re so nutritious why do they have to add in added vitamins, minerals and fibre?

Think about it.

It’s trash, that’s why!

Where’s the natural proteins, where’s the healthy fats, where’s the vitamins and minerals?

I’m sorry to be blunt…

But If you’re still eating cereals for breakfast you need to get off the kids food and start eating real food.

(with the exception of porridge/homemade granola or homemade muesli)

Cereals on the most part provide the body with nothing but a hit of sugar…

Yes, all carbohydrates are digested and converted into glucose (sugar).

They aren’t satiating…

You’ll have an immediate spike of energy for 1-2 hours shortly dissipating into an energy crash prompting you to reach for the office biscuits and trash stash (more sugar) all day long.

DON’T DO IT TO YOURSELF

What cereals could you eat?

Homemade Muesli,

Porridge, using gluten free organic oats

Or a homemade low sugar granola type cereal

These could be eaten just a few days of the week if you must…

Make them more nutritious by adding a handful of berries / nuts / seeds / dried banana chips (other dried fruit) / coconut flakes / dark chocolate or Greek yogurt.

I would always mix your milk with 1 scoop of vanilla protein too before pouring it over your tasty mix

Best options for breakfast

Omelettes are a one of my favourite breakfast dishes…

Why?

Because they contain eggs, the most valuable source of amino acids (proteins) and a good source of healthy fats and cholesterol.

You can add any number of vegetables, garlic, spices, chillies etc

You can mix in different meats giving them a protein boost and great flavour from foods like chorizo, smoked salmon and smoked bacon.

You can mix in tasty cheeses like feta, cheddar, or whatever you taste buds desire.

Be creative.

Experiment and find what you like.

I love onion, chorizo, sweet peppers, mushroom and feta

And smoked salmon, onion, spinach, tomato and olives

Both are phenomenal.

Oh, and add a strong coffee!

Ideal Foods for breakfast

Eggs

Steak

Mackerel

Smoked salmon

Bacon

Sardines

Kippers

Gammon

Trout

Quinoa

Greek yogurt

Cured meats

Cheese

Vegetables (e.g. onion, bell peppers, sweet peppers, rocket, tomato, sundried tomato, mushrooms, garlic, spinach, spring onion, beetroot, kale, chilli peppers etc)

Olives

Olive oil

Avocado

Other options for breakfast

Mackerel on a bed of green leaves with sliced ½ avocado and half boiled eggs

Steak and eggs

Scrambled eggs with onion bacon and mushrooms

Scrambled eggs with smoked salmon

Scrambled eggs with sautéed veg

Grilled mackerel with quinoa salad

Greek yogurt with handful of berries, nuts or seeds

Cured meat, boiled egg, slice wholemeal toast, cheese, fruit

Make your breakfast a “big deal”

A big event!

Savour it,

Enjoy your breakfast through cooking and preparing a nutritious meal and it’ll set you off in high spirits for the day ahead!

Try it and see for yourself,

Stay well,

Thelakescoach