It doesn't matter what exactly you do and what level of stress. All active people need breakfast, which provides about 500 calories. A nutritious quick breakfast recipe. Joyce Hendley 3 Recipes for a Quick, Nutritious Breakfast When an Olympian plans breakfast in the morning, it is rarely called breakfast. “He looks at it like food before training or competing,” explains Liz Applegath, Ph. D., senior lecturer at the University of California Davis Department of Nutrition and author of The Encyclopedia of Sports and Healthy Eating. The applegate says that it doesn't matter whether it's a professional or an amateur, all athletes need to eat something. All active people need breakfast, which provides about 500 calories. Meals should be 2 hours before exercise, says Nancy Clarke, author of Nancy Clark's Sports Nutrition Guide. On the way to workout, only a small snack of 100-150 calories is allowed. It doesn't matter what you do or what level of exercise, your morning meal should be high in carbohydrates, such as whole grains and fruits. Carbohydrates raise blood sugar, which gives strength to muscles and brain cells, explains Monique Ryan, author of Sports Nutrition for Professional Athletes. Carbohydrates also help restore glucogen stores, a form of carbohydrate stored in the body and converted to glucose during prolonged exercise. Protein for building and repairing muscle and fats (like monounsaturated fats in nut butters or omega-3s in salmon) help conserve energy - but don't get carried away, Ryan says. With an overabundance, all energy is spent on digesting food, and therefore it is difficult to move. In addition, Applegat adds that runners should avoid large meals, fiber foods, anything that can make their stomachs heavy.
A nutritious quick breakfast recipe. Eggs and salmon sandwich
Smoked salmon and egg whites with a wheat bun is the perfect energy breakfast. You can add a piece of fruit or a glass of 100% juice. One sandwich: Cooking time: 15 minutes Total time: 15 minutes Cooking complexity: Simple 1/2 teaspoon olive oil
1 teaspoon finely chopped red onion
2 large beaten egg whites
A pinch of salt
1/2 teaspoon capers (pickled buds or salted unripe fruit, used as seasoning), rinsed and chopped (optional)
30 g smoked salmon
1 slice of tomato
1 slice toasted wheat bun
Heat oil in a shallow skillet. Add the onion and fry (about 1 minute) until tender. Add protein, salt and capers. Fry (about 30 seconds), stirring constantly, until the proteins are solidified.
For a sandwich, put proteins, salmon and tomato on a bun.
Nutrition: One serving: 214 calories 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 679 mg sodium; 221 mg of potassium. 1 1/2 daily servings of carbohydrates.
A nutritious quick breakfast recipe. Peanut Energy Bars
This energy bar with nuts, seeds, fruits and oats is used as a great pre-exercise snack in the morning when there is little time to digest a standard breakfast. 16 bars Cooking time: 15 minutes Total time: 1 1/4 hours Cooking difficulty: Simple 1/2 cup dry roasted salted peanuts
1/2 cup toasted sunflower seeds or other finely chopped nuts
2 cups raisins or other finely chopped dried fruit
2 cups oatmeal
2 cups of rice flakes such as Rice Krispies
1/4 cup toasted sprouted wheat (optional)
1/2 cup natural peanut butter
1/2 cup brown sugar
1/2 cup light corn syrup or honey
1 teaspoon vanilla extract
Grease a 22-30 cm frying pan with oil.
Combine peanuts, sunflower seeds (or other nuts), raisins (or other dried fruits), oatmeal, rice, and sprouted wheat in a large container.
Combine peanut butter, brown sugar, and corn syrup (or honey) in a large bowl and bring mixture to a simmer (heat for 1-2 minutes). Add vanilla and stir until smooth. Pour the resulting mixture into a container with dry ingredients. Mix.
Pour the resulting mixture into a prepared frying pan. Tamp with your hands. (To prevent the mixture from sticking to your hands, grease your hands with oil.) Leave for an hour to harden. Then cut into pieces.
Nutrition: One serving: 255 calories 9 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 42 g of carbohydrates; 5 g protein; 3 g fiber; 95 mg sodium; 242 mg potassium. Cooking tip: Wrap each bar separately. Can be stored at room temperature for 1 week or frozen for 1 month. Defrost at room temperature.
A nutritious quick breakfast recipe. Citrus and berry cocktail
This berry and orange juice shake is a source of carbohydrates and energy antioxidants. Foods high in antioxidants are great for active people. 1 cocktail, about 2 cups Cooking time: 5 minutes Total time: 5 minutes Cooking complexity: Simple 1 1/4 cups fresh berries
3/4 cups low fat yogurt
1/2 cup orange juice
2 tablespoons skimmed milk powder
1 tablespoon toasted sprouted wheat
1 tablespoon honey
1/2 teaspoon vanilla extract
Put berries, yogurt, orange juice, milk powder, honey and vanilla in a blender. Stir until the mixture is smooth. Nutrition: One serving: 432 calories 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 77 g carbohydrates; 20 g protein; 7 g fiber; 250 mg sodium; 617 mg potassium; vitamin C (175% of the daily requirement), calcium (63%), potassium (18%), magnesium (16%).
