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:
- 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
- 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