“King’s breakfast, prince’s lunch and poor man’s dinner. “Do you know this proverb? Breakfast is still the most important meal of the day, waking your body after a long night’s sleep and giving it all the energy it needs to get the day off to a good start.
This first meal should provide between 25 and 30% of the total calories of the day.
It is often repeated, and yet one person in five still skips breakfast. But beware, the classic breakfast is not always the best, especially for sportsmen and women…
What’s the ideal breakfast? How to reconcile taste and “healthy”? What foods should I choose? Discover the answers in this article and fill up your energy in the morning!
FOCUS ON PROTEIN FOR BREAKFAST
The typical breakfast in many western countries: white bread with butter and jam, industrial cereals with milk, pastries … we forget!
This type of breakfast will cause a peak in insulin followed by a drop in blood sugar in the morning. Result: mid-morning tiredness and cravings… Not to mention the nutritional interest, which is low or non-existent!
But that doesn’t mean you can’t concoct a sweet breakfast full of flavour while staying healthy for your health. Energizing or on the contrary generating fatigue, make the right choices for your breakfast!
PROTEINS, THE KEY TO AN IDEAL BREAKFAST
The ideal breakfast for the sportsman should contain:
- Protein (try a Protein Schokokuchen – you‘ll love it!)
- Good fats
- Complex carbohydrates
- Vitamins, minerals and fibre
- A hot drink, such as tea or coffee…
- Water to rehydrate the body
Athletes generally attach a lot of importance to their diet, especially their breakfast, except that proteins are often overlooked! A fractional intake of protein ensures an ideal metabolism.
Thus, from the morning, we do not hesitate to eat eggs, ham, cottage cheese, etc..
CAN I REPLACE SEASONAL FRUIT WITH FRUIT JUICE?
Fruit juice cannot replace fresh fruit that is rich in fibre and vitamins, which are essential for releasing energy from food. Therefore, prefer seasonal fruit. If you still opt for juice, choose it from the fresh produce section with no added sugar or make your own.
WHICH BREAD TO CHOOSE?
Opt for breads rich in minerals and fibre, such as wholemeal, cereal and rye bread, which will cover the greater mineral needs of athletes. In addition, the digestion of these breads and the assimilation of the energy they provide are progressive.
I CAN’T DO WITHOUT MY BOWL OF CEREAL, HOW CAN I DO IT?
Not all cereals are the same. Oat or buckwheat flakes are very interesting from a nutritional point of view. So is muesli, but be careful with the composition by checking their label, because manufacturers often add sugar to it (use the Yuka application)!
Of course, we forget about our children’s cereals with improbable packagings, which are real sweets!
WHICH MILK TO CHOOSE?
Choose vegetable milk, rather than cow’s milk, or choose the latter from organic farming if you have no problem digesting it.
Almond milk will provide you with a good protein intake while being delicious (it is best to make it at home). Not always affordable in terms of price, you can occasionally opt for soy milk, which is cheaper.