The Breakfast You Eat Can Affect Your Performance
We all perceive breakfast as the most important meal of the day. But just because you’re aware that this meal is crucial doesn’t mean that you always have time to whip up something delicious.
A portion of good food in the morning can supply you with the energy you need to power through until lunch. And with a healthy breakfast in your system, you’re less likely to feel mid-morning cravings for unhealthy things.
The foods you eat for breakfast can affect your performance throughout the morning and how you feel.
The breakfast you eat can affect your performance
A balanced breakfast
A balanced breakfast should provide you with a decent portion of protein (20-30 grams is a good start).
This helps satisfy hunger and supports muscle health, and along with some healthy carbohydrates can supply sustained energy and fiber.
Avocado toast
Ingredients:
- 1 or some toast
- 1 or 2 Avocados
- 1 slice of whole-wheat bread (toasted)
- 1 egg
- 1 salt (to taste)
You can fry the egg, then add it to the toast with avocado slices, and put salt or pepper to taste. With just a few ingredients needed, this is an easy and healthy breakfast recipe.
Quinoa bowl
Ingredients:
- 2 cups whole milk (or almond, soy, coconut, or skim!)
- 1 1/2 cups cooked quinoa (cooked with 1 teaspoon of salt)
- 1 teaspoon vanilla extract
- 1/2 cup blueberries
- 2 tablespoons sugar (or honey)
Cook the quinoa according to package directions, adding a teaspoon of salt. Heat the milk in a small saucepan. Add the vanilla, sweetener, and quinoa, cook for a few minutes, until the quinoa is warmed through then place the hot cereal in two bowls. Top with fresh blueberries and serve right away!
Banana smoothie
Ingredients:
- 1 cup sliced banana (frozen is best, about 1 large banana)
- ¼ teaspoon vanilla extract
- ¼ cup milk (dairy, almond, oat milk, etc.)
- ¼ cup Greek yogurt (plain or vanilla)
Place all ingredients in a blender. Blend until smooth, adding more milk if needed to reach desired consistency. For an icy cold smoothie, throw in a handful of ice or use frozen fruits.