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Eating properly, fortunately, is a concern that is becoming a bigger trend. From many of my personal training clients to sport performance users show their interest every day in following a balanced diet to achieve their goals and enjoy good health.

In previous posts, I talked about how to have a balanced diet, however in this post I would like to focus on the breakfast, the most important meal of the day. I’m going to describe a “perfecto” breakfast, but first we should have a few considerations:

  • The breakfast should happen 1-2 hours before exercising or racing. However if your training session happens first thing in the morning, at least you should have a banana 15-25 min before the session.
  • We recommend to avoid dairy products as they are harder to digest
  • We highly recommend to experiment different combinations months in advance during our training period to understand how our body react or feels. We should not try something new on a race day or an important exercise date.

How to make the “perfecto” breakfast? It should include the following elements:

Carbohydrates: They are a great short and medium term source of energy. A combination of simple carbs (natural fruit,different berries, honey,…) and complex carbs (grains, rolled oats…) to start with.

Protein: eggs, nuts, seeds,…

Good/healthy fats: avocado, oils, also found in nuts

 

The “perfecto” breakfast examples:

Option 1:

  • Overnight Oat soaked in water or nut milk
  • Blueberry and half sliced banana
  • Tablespoon of peanut butter, pumpkin seed and 5 walnuts
  • Optional: tablespoon of honey

 

Option 2:

 

  • X2 sourdough bread slices
  • Smash avocado or 2 poached eggs on top
  • Extra virgin olive oil (1 teaspoon)
  • Chickpeas and feta topping
  • Seasoning: salt and pepper / chilli flakes

 

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