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The best breakfast before a workout or a busy day



  Best-breakfast-before-workout-exercise.jpg Photo: Betsie Van der Meer / Getty Images

What you eat after you roll out of bed has the power to banish food cravings, boost energy and energy Keep your weight at bay. This small cup of yogurt can affect your overall health in a tremendous way: A study in the journal Circulation found that those who regularly skip breakfast have a 27 percent higher chance of developing coronary heart disease suffer as their routine breakfast companions.

"If you skip breakfast, you're more likely to over-eat at your next meal or eat high-calorie snacks and sugar in the mornings to fend off hunger until lunch," says Amari Cheffer, RD, owner from Eat Chic Chicago.

It's your time to exercise, you need to have breakfast especially when you wake up, blood sugar levels and carbohydrate stores are completely behind schedule, explains sports dietician Michele Macedonio, RD. Pre-workout breakfast provides what your brain needs to feel awake, and what your muscles need for their peak performance ̵

1; make you feel shaky on the treadmill and not tired and good, just blah. (See also: What do women need to know about intermittent fasting?)

Do not grab or cereal or oatmeal. Different morning routines require different morning meals. Whether you're trying to lose 10 pounds or get through a morning's strength hour, one of those eight satisfying breakfasts will help you start the day with a good tone.

The Best Breakfast Before Strength Training

Make Muscle Protein formation is a priority when you have breakfast before you do a powerful workout, says Macedonio. Mix 1/4 cup granola, oatmeal, chopped almonds and raisins or dried cranberries with low-fat milk. Feel free to eat half and save the rest for tomorrow, depending on your calorie needs. (By the way, that's how much protein you should eat daily.)

After leaving the gym, you should aim for another 20 grams of protein. Studies have shown that this is ideal for the muscle repair process. Try 6 ounces of non-fat or low-fat ricotta cheese, a cup of fat-free or low-fat Greek yogurt, or 3 ounce sliced ​​roast beef or fried chicken. (Here are some more tips on what to eat before and after training.)

The Best Breakfast for Weight Loss

Repeat us: A large thin caramel macchiato is not a breakfast – especially before exercise. For the same awakening of caffeine and healthy antioxidants and without calories, you have green tea. Then make one or two eggs – the whole thing, not just the whites, since more than half of the fill-you-up protein is in the yolk – with a piece of fruit like an apple or a cup of raspberries. This all runs between 135 and 240 calories and has 7 to 14 grams of protein and 4.5 to 8 grams of fiber to hold up until noon, Cheffer says.

The best breakfast if you are still full after dinner [19659007] First Things First: Food! "That keeps the metabolism upright," says Cheffer. Nibble something light within an hour of waking up. B. a piece of fruit. And next time, increase the mealtime. If you eat for two to three hours before you fall asleep, including snacks, you have plenty of time to digest everything before you start exercising.

The best breakfast to be exercised before exercise Splash if your heart is running, turning or running Sweating on an elliptical trainer, so eat energy one hour before training to give your body time to break down the meal. Just mix fat-free or low-fat yogurt in oatmeal and top it with fresh fruit or raisins. If you have less time for breakfast before exercise, a fruit-milk-yoghurt smoothie gains points for easy digestibility.

After sweating, enjoy a mix of carbohydrates to replenish glycogen stores and protein for maximum muscle repair, ideally within 30 minutes of cooldown. This is the prime time when the muscles are like a sponge and absorb all of these nutrients. A 100 calorie whole grain sandwich spread with a thin layer of peanut butter and some honey or jelly is an easy choice, says Macedonio. (Read this when you think, "But what about quick cardio?")

The Best Breakfast When You Schedule a Late Lunch

Fiber and protein that is digested slowly are your best friend when You want to break stomach sounds. Shoot 7 to 10 grams of fiber and 15 to 20 grams of protein, which can be deliciously achieved with a pseudo-parfait of a cup of pure low-fat or low-fat Greek yogurt, a serving of high-fiber cereals for those who take at least 5 grams per serving ) and fresh or frozen blueberries.

The Best Breakfast for Skipper with Frequent Breakfast

The last thing you want is a pre-workout breakfast that sits like a stone in your stomach. An easily digestible smoothie is the way. Keep it healthy by mixing frozen fruits and milk or another alternative than dairy products. Or buy a bottled bottle that contains less than 30 grams of sugar per serving and protein to reduce the rate at which your body absorbs that sugar, and keeps you full longer, Cheffer says. Either way, slowly swallow in the morning to get a dose of important vitamins and minerals. (See also: How to Make a Perfect Smoothie Every Time.)

The best breakfast you can enjoy on the go

Prepare for Sunday at Macedonio's favorite meal of the week: mix a wholegrain bread, high-fiber cereal low sugar (it likes Mini Shredded Wheat, Cheerios or Chex); Nuts (soy nuts, peanuts or almonds); and dried fruits (raisins or cranberries) and portions of a cup in sandwich bags. In the morning on the way out the door, grab a bag and a carton of low-fat milk. Or bake half a dozen fiber-rich breakfast muffins and freeze. Take one out at night to defrost or let it thaw in the toaster after waking up. Both options provide the perfect combination of carbohydrates and protein to boost the brain and satisfy hunger.

The Best Breakfast Before Yoga Training

Breakfast is not a standard size for yogis. Intensive, athletic courses require all the options listed above for cardio or strength training. (These 10 yoga practices depict torches * big * calories.) Since milder versions of yoga usually do not burn so many calories, Macedonio recommends a piece of fruit or a container of applesauce before you go to the gym to pump yourself up without you to charge an inversion.

After any type of downhill dog session, chopped fruit stirred into a jar of fat-free or low-fat plain yogurt is a good choice, as it provides carbohydrates and protein to recharge the body.


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