We all know that the only right way to nice and fit body is constant exercise. But in order to get maximum effects, it is very important to eat right and drink enough water. In this way we will unquestionably reach maximum results and looks we struggle for.
It’s not a secret that the breakfast is the most important meal during the day. According to an article of the Harvard Health, people who don’t skip their breakfast have lower chances of becoming obese, and most important – prevent cardiovascular disease and diabetes. Breakfast ensures constant levels of blood sugar that our bodies need for energy so that our brains and muscles would work properly. It is utterly important not to skip it on days we scheduled our training on. Otherwise, we will be weak and without energy. But as it is important to have breakfast, it is much more important what to eat for breakfast. Here we will try to help you with some practical advice to plan your brekkie correctly so that you would get maximum results from your training.
- Instead of cereals that most people buy in supermarkets, try to replace it with rolled oats or homemade oatmeal. Pour some proteins over it – milk, yoghurt, kefir, add some nuts according to your taste, and there it is – your perfectly balanced breakfast that will give you enough energy and that will prevent your sudden hunger attacks.
- If you are more pancakes breakfast lover, replace your white flour with whole grains flour, add a little cheese to it and you instantly get your healthier option.
- If you are a toast-for-breakfast type, use bread made from whole grains, add some protein to it: eggs, peanut butter or some of the dairy products.
So, proteins and carbs we eat before training session help us in building muscles more than those we eat after the training. In approximately 45 min before your training, you should eat lighter meals rich in carbs and proteins. This meal also helps our muscles from losing their mass, plus- it helps in recovering after the training.
And now, something better than mere rules – recipes:
- Bananas: Whether you eat them fresh or frozen, they are a great choice. We recommend you our banana and peanut butter smoothie but you can chose whichever is tasty for you. We also wrote about benefits of bananas.
- Oatmeal: Ingredients: 50 g rolled oats, 150 ml of water, 150 ml of milk, 1 small sweet apple and cranberries. Method is simple: put milk, water and oats in a pan and cook it on middle temperature. When it starts to become as thick as you like. Pour it in a bowl, decorate with cranberries or raisins if you like more, and your meal is ready!
- Protein pancakes: Ingredients: 120 g of flour, 3 egg whites, a pinch of salt, 1 spoon of oil, 250 ml of milk. Method: Mix it in usual way to get your batter, leave it aside for about 30 minutes and fry your pancakes. You can top them in any way you like.
- Greek yoghurt and whole grains bread: Greek yoghurt has almost as twice proteins as regular yoghurt, and also as twice less sugars. If you are not lactose intolerant person, this is the right thing for you because it will give you a lot of energy and won’t make you any digestive problems.
- Peanut butter and whole grains bread are excellent choice. Sliced banana and a pinch of cinnamon will make this combination amazing.
I hope these ideas will help you in your meal planning and also encourage you to experiment yourself but keep in mind that each organism is unique and each one reacts differently to different foods.