I am really not a morning person, the thought of eating a large breakfast in the early hours before heading out to train keeps me under the covers for longer than it should. So what are the best options to have before a big training session?
Porridge, a classic for winter days. Add fresh fruit, nuts, honey and some cinnamon. It can be made with lots of different flavours. Always use fresh oats and cook with soya, almond or dairy milk. The pre-packed sachets are great for convenience but you do not have control over the sugar content. Ensure you combine with a portion of nuts such as walnuts to steady the release of sugar into your blood stream keeping you fuller for longer and reducing the sugar spikes stopping you getting tired early on.
Items such as bagels, toast and that British classic crumpets are perfect with peanut butter and some fruit. Pancakes are my personal favourite, topped with berries and some maple syrup. I make a vegan version to start the day:
- 1 cup plain flour
- 1 cut soya milk
- 1 tbs sunflower oil
- 1 tbs brown sugar
- 1 tbs baking powder
- 1 pinch of salt
Whilst perfect if you have time, my super speedy breakfast of choice at the moment is yoghurt and muesli. It feels light enough to eat without leaving you hungry 30 minutes in. The seeds, grains and dried fruit cram in tonnes of nutrition. I use Yeo Valley yoghurt because it is organic and produced locally. Be careful when selecting muesli as some brands add a lot of sugar, avoid the ‘cluster’ variety, sticking to mixed grains and oats. I use 3tbs yoghurt to 3tbs muesli, adding goji berries, chia seeds and top with ground cinnamon.
I cannot have breakfast without my morning smoothie, some people worry about the sugar content and many diet programs actively discourage the eating of fruit. Training and sugar go hand in hand. Sugar only turns to fat if it is not used, so use it by pushing yourself hard 🙂
Re-hydration with breakfast is key. We have gone all night without any fluids go ensure you chug a good 750ml bottle of water when you can. A mint tea makes for a refreshing start or add cinnamon to your morning coffee for an extra wake up call.
What is your favourite breakfast? Let me know if the comments below.