Nutritionist Maisie Markham has given us some insight below on the importance of breakfast.
Eating breakfast is an important start to the day and will provide you with energy to help with your physical performance. Skipping breakfast is a bad eating habit and some studies have shown that it has been associated with weight gain, increase in Body Mass Index and lower intakes of vitamins and minerals.
Exercising in a fasted state is likely to reduce your endurance levels but sometimes your schedule will make it difficult to eat breakfast and allow time before exercise. Ideally you should eat two to three hours before exercise, but if this is not possible try eating something light such as a banana or fruit smoothie 30 minutes before exercise.
What you eat for breakfast is also important. Foods that provide a slow release of blood sugar will sustain you for longer.
- Porridge with fruit and nuts
- Muesli (no added sugar)
- Yogurt with fruit
- Poached egg on wholemeal bread
- Nut butter on wholemeal bread
- Breakfast smoothie
- Sugary cereals
- Processed white bread
Here are a couple of our healthy breakfast choices:
Oats are nutritious, affordable and convenient and can be made into a healthy breakfast in a variety of ways. Here are some ideas using oats, milk (dairy or plant based) and berries (fresh or frozen). Honey can be used to sweeten and for extra crunch add seeds or nuts.
Place 40g of porridge oats in a jar, top up with milk of choice or water add mixed berries add lid and shake.
Place in fridge overnight, shake, drizzle with honey and eat.
This is a quick and easy breakfast that you can grab and go. Fruit toppings of choice can be varied and other flavours such as cinnamon can be added.
Place 40g of porridge oats in a saucepan with 250ml of milk of choice or water. Bring to the boil and simmer for 3 minutes, stirring occasionally. Or place oats and milk in a bowl, stir and microwave for 2 minutes. Serve with mixed berries and a drizzle of honey. Perfect for cold winter mornings.
1 tbsp of porridge oats, 250ml of milk of choice, banana, handful of mixed berries, drizzle of honey. Put all the ingredients in a blender and blitz until smooth. Quick and easy and can be taken with you if you are in a rush.