It’s common to see people skip breakfast, eat a light lunch, exercise on fumes, stuff themselves at dinner and proceed to snack on junk food the rest of the night until they go to bed. Set yourself up for a successful day by front-loading your calories in the morning with a proper breakfast. Not only will you train better, but also you’re less likely to snack throughout the day and have irregular eating patterns – both of which can negatively impact your energy and weight.
People love to make excuses for skipping breakfast.
No appetite in the morning? Consider what you ate the night before. A huge dinner plus an additional late evening snack can certainly impact your morning appetite.
No time in the morning? Make time for breakfast. Make it a priority. There are plenty of breakfast items that can be made quickly, such as toast, yogurt, chocolate milk, fruit, cereal etc. Manage your morning time well by multi-tasking. While I’m waiting for the 2 minutes it takes to heat quick oats in the microwave, I’m packing my lunch for work.
Eating a proper breakfast doesn’t have to be complicated. Try to get a combination of at least three or four food groups. A whole-grain hot or cold cereal is a great way to work in multiple food groups.
During these winter months I love oatmeal, and I prepare it with skim milk instead of water. An 8-oz serving of milk provides 8 grams of super-satisfying high-quality protein. Top the oatmeal off with some fruit for bonus nutrition. Most mornings I try to get at least 20 grams of protein, so I may add a side of a 2-egg scramble to help curb my appetite until lunchtime.
Morning exercisers should eat something easy to digest pre-workout then have a wholesome breakfast as a recovery meal. One that combines both carbohydrates and protein, such as milk and cereal, cottage cheese with canned peaches or my personal favorite a PB&J sandwich with toasted bread using my yummy homemade berry jam.
It’s common for athletes to lose their appetite post-workout, try having a smoothie or Carnation Instant Breakfast made with milk to refuel and quench your thirst. Here’s a simple recipe to get your started.
- 1 cup skim milk
- 1 banana
- 1 packet Rich Milk Chocolate flavored Carnation Breakfast Essentials
- 1/2 cup ice cubes
- Place milk, banana, Carnation Breakfast packet and ice into a blender. Cover and blend until smooth.
Nutrition facts per serving: 360 calories; 6 g total fat (3 g saturated); 25 mg cholesterol; 190 mg sodium; 65 g carbohydrates; 4 g fiber; 45 g sugar; 14 g protein.
Recipe and photo courtesy of Carnation Breakfast Essentials.