What is the best breakfast for fitness
Healthy breakfast: this is how you start the day easily and deliciously
For many, breakfast is the most important meal of the day and indispensable. Others just can't get a bite in the morning.
FIT FOR FUN explains to you whether breakfast actually has a healthy effect, which foods are important for a healthy breakfast and which breakfast variations are suitable for a meal prep.
On top: Delicious, healthy FIT FOR FUN breakfast recipes to make you fit and perform better.
The 10 best ingredients for a healthy breakfast
We love oats! Instead of using sugary granola, you should opt for oatmeal. Super tasty combination: Porridge or oatmeals with fresh fruits, nuts, superfoods such as linseed, cinnamon, açai and yogurt.
Good reasons for oatmeal: thanks to proteins, fiber and vitamins, the tiny flakes give you enough energy to start the day, keep the blood sugar level constant, regulate digestion and have a supportive effect on skin health.
2. Low-fat curd cheese
Perfect source of protein: If you eat 200 grams of low-fat quark for breakfast in the morning, you will strengthen your body with approx. 26 grams of pure protein.
The protein, which consists of many amino acids, supplies your muscles and promotes muscle building. Lean quark therefore provides you with a lot of energy, is low in calories and keeps you full for a long time, as the body needs a lot of time to break down the proteins.
Really delicious: Quark with berries, nuts and 1 tbsp honey or agave syrup - your healthy breakfast is ready.
Small but O-ho! Whether scrambled eggs, fried eggs, omelets or hard-boiled: eggs can be prepared in many ways and are real protein bombs - one egg contains 13 grams of protein. The protein content in the egg yolk is higher than in the egg white.
Eggs are also full of fat-soluble vitamins A, D, E and K, folic acid and many minerals (calcium, iron, potassium). Vitamin A in particular is important: it keeps the eye elastic, the iris adapts well to light and darkness and we can see better at night.
Good to know: there are two special ingredients in egg yolks - lecithin and choline. Important for fat digestion, protein metabolism and the ability to concentrate. Due to their extremely high value, eggs keep you full for a long time and the blood sugar level remains constant.
Recipe: Mediterranean scrambled eggs
Powerful and tasty: Nuts such as almonds, cashews and walnuts provide you with a lot of energy for a kick start in the morning thanks to their filling protein and unsaturated fatty acids. Walnuts in particular are rich in omega-3 fatty acids.
Unsaturated fats have a positive effect on your heart health and are anti-inflammatory. Mega advantage: Cholesterol and blood sugar levels are lowered by eating nuts.
You can stir them whole or as puree into your muesli, smoothie bowl or porridge, treat them as a snack in everyday life or spread them on bread as a nut spread.
Fiber booster, local superfood, healthy all-rounders: flax seeds are the miracle weapon of breakfast and can be used in crushed, soaked or swollen form in mueslis, yoghurt bowls or bread.
They're high in filling fiber: a third of flaxseed is made up of them. Therefore, they are particularly digestive and keep you full for a long time.
Another plus point: flax seeds are the best plant-based source of omega-3, which is essential for performance. Recommendation: 30 grams (approx. 2 tbsp) flaxseed per day.
Ciao, food cravings! If you treat yourself to a banana, for example in combination with oat flakes or in a smoothie, you will prevent hunger from reappearing in the morning.
How it works? The ripe fruit consists of 20 percent carbohydrates, which make you feel full.
Also ingenious: fiber, magnesium and potassium, which are important for energy production as well as muscle and nerve function. The fiber also ensures that the carbohydrates only get into the bloodstream step by step so that the insulin does not skyrocket too quickly.
7. Berry fruits
Berry sweet: Especially in summer, sweet berries such as raspberries, strawberries, blueberries and blackberries are ideal for a fruity, healthy breakfast. They are rich in vitamin C, minerals and antioxidants that protect against premature aging and have a positive effect on heart health. And above all: they put you in a good mood.
Recipe: blueberry and blackberry smoothie
Secret weapon for shedding pounds: As scientists from the University of California found out, grapefruit juice inhibits weight gain (even with a high-fat diet), lowers blood sugar levels and prevents excessive increases in insulin levels.
Also ingenious: only 100 g of grapefruit are enough to meet the daily requirement of vitamin C. Would you like to have grapefruit too? Then chop grapefruit into your fruit salad, into your muesli or mix it with your smoothie.
The healthy butterfruit: Since avocado is the most fatty fruit - next to the olive - it is a healthy, cholesterol-free alternative to butter.
It provides you with valuable, unsaturated fatty acids, vitamins B6, D, E and K, minerals, amino acids and antioxidants on your whole-grain spelled bread or in your green smoothie - and therefore belongs on the list of superfoods.
Vitamin E and the antioxidant glutathione improve and strengthen the immune system. Vitamin A is particularly helpful for eyesight (see point "Eggs").
10. Whole wheat bread
If you have the choice between wheat and wholemeal bread, then prefer the wholemeal variant. It makes the blood sugar level rise more slowly and therefore keeps you full longer. Even better: choose bread with lots of seeds and nuts.
Five questions about a healthy breakfast
1. Is breakfast healthy or unhealthy?
Whether the first meal of the day is healthy or unhealthy has been controversial in science for decades. There are countless studies that speak for and against:
Opposing voices: For example, the British biochemist Terence Kealey claims in his book "Breakfast is a Dangerous Meal" that breakfast can lead to obesity. He becomes even more radical and says: "Breakfast is just as dangerous as smoking."
How does that work? He justifies his suspicion with the fact that the blood sugar level skyrockets unhealthily when eating breakfast and that, if it is continued regularity, it becomes used to the insulin secretion. So that the early diet ultimately promotes obesity, high blood pressure and type 2 diabetes.
Especially for type 2 diabetics, like Kealey himself, it is therefore risky to have a hearty breakfast right after getting up. However, the controversial theory of the biochemist has not yet been proven.
Favorable studies claim: Breakfast is considered a kickstart for the metabolism. This makes it easier for your body to burn extra calories throughout the day. It also provides energy so that you are more efficient at the start of the day.
In a study by James Bett, nutritionist at the University of Bath, and his colleagues, another advantage of breakfast was shown: the blood sugar level was more stable in the afternoon and evening in the test subjects who started the day with a meal.
It is precisely this observation that the Betts team wants to pursue further. The assumption: These circumstances can lower the risk of type 2 diabetes.
FIT FOR FUN- conclusion Your intuition is the be-all and end-all. Whether you are an advocate of breakfast or a refusal to eat breakfast: Listen to your body. If you have a lot of breakfast in the morning without being hungry, your body does not benefit.
If you love breakfast in the morning, you should choose healthy, non-sugary foods. Both sides have their merits.
Important: eating a balanced and healthy diet throughout the day, making lunch the main meal, thus avoiding cravings, allowing yourself four to five hours of food breaks between meals and integrating "everyday exercise", such as going for a walk during the lunch break, into the day.
2. What do I have breakfast for muscle building?
The ideal breakfast for athletes should be high in carbohydrates AND high in protein, recommends Dr. Stephanie Mosler, nutritionist at the FH Schwäbisch Gmünd. This also applies to weight training.
The carbohydrates cause insulin to be released - which not only improves the absorption of glucose in the muscle cells, but also the absorption of amino acids (building blocks of proteins), explains the expert.
The combination of carbohydrates and proteins can support muscle building if there is a corresponding training stimulus. Ideal combination: Whole grain bread with sour milk cheese, which is almost free of fat, but provides valuable protein.
3. Should I have breakfast before or after morning exercise?
Depending on what goal you have! Exercising before meals is good for losing weight. Because the glycogen stores are pretty empty in the morning, and we quickly switch to fat burning.
According to a British study by Northumbria University, up to 20 percent more fat is burned without breakfast. However, this method is not recommended for everyone. Hypoglycaemia can also occur.
Symptoms: decreased performance, poor concentration, sweating or irritability. And don't overdo it with training. If you want to train more intensely, you should at least have a snack. About a fruit spritzer mixed isotonic (1/3 juice, 2/3 water), a banana or a handful of nuts.
A too heavy breakfast can lead to uncomfortable body feelings and side stitches during morning exercise.
4. Should I have breakfast cold or warm?
There is no hard and fast rule. Some studies suggest that having something warm for breakfast is more digestible. Possible explanation: Cold food must first be warmed up to a body temperature of around 36 degrees and then further metabolized.
Ideal for sensitive people: a warm porridge or cereal porridge. In Ayurveda or traditional Chinese medicine, warm breakfasts are also recommended for certain types. So you should focus on your individual needs.
5. Is there the best breakfast for weight loss?
If you want to have breakfast and lose weight, you should prefer a light and nutritious meal that will fill you up long enough.
For example, a smoothie with a lot of fiber (fruits, vegetables, flax seeds or chia seeds, cereals) or a protein-rich breakfast (e.g. scrambled eggs with boiled ham or herb-vegetable quark with radishes and tomatoes).
Porridge or homemade muesli are also good. You can spice up the breakfast roll with tomatoes, radishes, eggs or a few lettuce leaves.
Even a sweet breakfast can get fitter: Try unsweetened nut butter instead of jam and Co. or make jam yourself or cut fresh fruits such as strawberries / figs on a quark roll. Use a whole grain bun or crispbread instead of toast.
Beware of sweet cereals or ready-made mueslis: They can be real sugar traps. Be sure to check the nutritional information on the package. If you are an irredeemable Nutella fan: Make our own recipe for Nutella here!
Breakfast to go: meal prep ideas
Healthy takeaway breakfast - is that possible? Yes, in any case. The absolute classic are overnight oats: prepare in the evening, leave to soak overnight, top with fruit, nut butter, etc. in the morning, pack tightly in your bag and enjoy at work. The same thing works great with chia pudding in a glass.
Other favorites for healthy meal prep: Healthy whole grain sandwiches with hummus, avocado, tomatoes and cucumber as well as protein pancakes in combination with fresh berries and bananas are also ideal companions.
The healthy icing on the cake for those with a sweet tooth: blueberry oatmeal muffins - sugar-free and gluten-free.
Breakfast with FIT FOR FUN recipes
Nothing beats a healthy, powerful breakfast that will keep you full for a long time and provide you with lots of good nutrients. Whether smoothie, porridge or hearty filled avocados, there is something for every taste.
Have fun trying.
Picture gallery: 13 protein-rich breakfast ideas
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