Energy boosting breakfasts for training days
If you regularly read our blog you’ll know that a few weeks ago, we discussed the important role that eating protein plays in strength development when you are training. On a similar note, we posed the question which breakfast foods will improve endurance during sport and fitness training days?
Physical activity requires a huge amount of your body’s energy; that’s why it’s essential that you eat an optimal breakfast to support your activity levels. Your body is like a car, you need to fill it up with good quality fuel or it won’t run efficiently and this could affect your performance. A nutritiously superior breakfast acts as the fuel your body needs to perform well and it will provide you with the right amount of energy to carry out a physical activity session.
Here are some of the best breakfasts to hit the ground running on active days:
Porridge is a winning breakfast because oats contain many nutrients essential for energy and overall health. They contain complex carbohydrates and fibre which will digest slowly and provide you with enough energy to get you through a busy morning, plus they are rich in omega-3 fatty acids, folate and potassium. Training tip: stir in nuts for a dose of protein and fat which will help you to feel full for longer.
Stacked protein yoghurt
Eating yoghurt is a simple way to wolf down a small amount of protein in the morning and you can enhance the nutritional quality by adding nuts, seeds, fruit and even peanut butter. Every type of yoghurt contains calcium to help bones and teeth, plus Greek yoghurt contains double the amount of protein as normal yoghurt. Why not get creative and make your own special formula for busy days?
Eggs are a so-called superfood because they contain protein, essential vitamins like vitamin D, and enough levels of good fats to keep your energy levels stable throughout the morning. Plus, they are versatile and can be prepared quickly. Scramble eggs and pair with some wholegrain toast or create an omelette with some vegetables and cheese for extra nutrients.
Smoothies are ideal for those hectic days when you need to grab a quality breakfast on the go. Blend your favourite fruit, like banana which is a natural source of potassium and resistant starch, or antioxidant rich blueberries, and add in some yoghurt, ground flaxseeds or peanut butter for additional protein, carbohydrates and fat. Peanut and nut butters make perfect toppings because they contain monounsaturated fat (the good kind) which will naturally give you more energy. You could even throw spinach in for extra nutrients, this may sound like an odd choice for a smoothie but the taste will be masked by the sweetness of the fruit.
Whether you are physically training or just need an extra energy boost to make the most of the day, try one of these breakfasts next time you need to ramp up your energy.
Sign up to the Amaven mailing list for more expert articles of nutrition, well-being, fitness and recovery.