As we know, breakfast is the most important meal of the day. Apart from providing energy, it gives us strength and vitality. Thanks to this, we can endure long working days. That is why we should never skip breakfast. For those who practice sport it is even more important. It will allow them to train more effectively in the morning.
For those who are not sure or have some doubts about what breakfast should be like before training, we have prepared this article.
Tips for a good breakfast
You must eat it 2 hours before playing sports: controlling the time is fundamental. You should avoid eating a large breakfast and go to training immediately afterwards. It would lose effectiveness. In order for the body to be able to absorb most of the nutrients, we should wait at least 2 hours. We will also be promoting good digestion.
Include carbohydrates: This is a rule that we should always follow. Carbohydrates allow us to replace the glycogen that we lose during the night and that is so important to be able to train our muscles. Carbohydrates can be found in many different foods, such as bread, cereals and fruit. Vary the ingredients and make sure that they are not missing from your meals.
Protein and good fats are very important: these two nutrients make it easier for us to build and maintain our muscles. You can eat some chicken or turkey, eggs or even yoghurt to make sure you have enough protein to work out in the morning.
Don’t forget fruits and vegetables: these foods are rich in water and vitamins, essential for the proper functioning of our body. They also provide hydration and help reduce bad cholesterol. An excellent way to eat them is by making a smoothie, and they are also very easy to prepare. You can choose the fruits and vegetables that you like the most and pass them through the blender.
Potassium and magnesium will be your great allies: do you know why? Because they will help you prevent muscle cramps. They allow your muscles to function properly and reduce fatigue. All this prevents the appearance of cramps after a hard workout. Magnesium and potassium are found in bananas, nuts, wheat germ, tuna…
Complete your breakfast with some seeds: you can add them to your shake or if you eat spreadable cheese you can put them on top. You can also add them to your cereal bowl. The seeds provide the vast majority of essential nutrients. So if we eat a handful of them each morning, we’ll make sure our bodies can get the essential nutrients they need to get through the day. There are several types of seeds and each one provides one element or another. For example, flax seeds are an excellent vegetable source of Omega-3 fatty acids. Quinoa, on the other hand, has high levels of fiber and protein. And chia seeds have large amounts of potassium and iron.
A good breakfast is essential
As you can see, in the morning we need many essential nutrients, vitamins and other elements for our body to function. Even more so if we play sports. It may seem complicated to prepare a complete breakfast that meets the guidelines in this guide, but it is very simple. You can make a smoothie with the fruit and vegetables you like, add some seeds and you can accompany it with toast (better if it is wholemeal). Add a couple of slices of ham or turkey and tomato.
The best thing is that you can vary the ingredients. One day you can make a smoothie and the next day you can eat the whole fruit. You can also make a coffee or eat a yogurt. Prepare what you like best, it will only take a few minutes and give you the strength you need to train. But get up early enough to let your body absorb most of the nutrients.