For the best pre-workout breakfast, it helps to prefer foods that contain beneficial carbohydrates, some proteins, vitamins and minerals to support the body's energy levels and post-workout recovery. Conversely, foods that are high in fat and low in carbohydrates and proteins are not suitable. In fact, the body mainly burns carbohydrates during workouts, which are stored in the muscles in the form of glycogen. An adequate intake of carbohydrates at breakfast, before training, allows the muscles and brain to be supplied with a uniform flow of glucose.
, cardio, weights or simple sustained walks, it should never be skipped. It is correct, in fact, to interrupt the night fast. The meal must be:
- Light, therefore not excessively abundant.
- Digestible.
- Balanced: with a relatively low or medium content of fat, protein and fiber.
- Rich in carbohydrates.
When to have breakfast? At least one hour before exercising. If physical activity is of low intensity, such as yoga, pilates or walking, 30-40 minutes will suffice. It is essential to digest and metabolize the food introduced at breakfast before training, otherwise an important part of the blood flow would be diverted to the digestive system, removing oxygen from the muscles.
Breakfast is also important before doing sitting exercises, which can be effective in many cases.
Pre workout sweet breakfast scheme
- Protein portion: milk, yogurt, kefir.
- Carbohydrate portion, of which complex sugars: toast, rusks, cereal flakes.
- Carbohydrate portion, of which simple sugars: fresh fruit and / or jam / honey.
- Portion of fat: dried fruit (walnuts, almonds), dark chocolate.
Pre workout salty breakfast scheme
- Protein portion: bresaola or sliced turkey with a reduced percentage of fat.
- Carbohydrate portion, of which complex sugars: toasted bread.
- Carbohydrate portion, of which simple sugars: fresh fruit.
- Portion of (good) fats: dried fruit or avocado.
A porridge with the addition of chia seeds is also excellent.
Bananas
When time is short, or you are not particularly fond of breakfast at the table, a banana is the perfect choice. Bananas contain fast-burning carbohydrates, which provide energy during a workout. A fruit, also to be consumed as a pre-workout snack, rich in beneficial carbohydrates, and a natural source of B vitamins and potassium, which also support energy levels. An average banana provides about a quarter of the recommended daily value of vitamin B6.Interestingly, green bananas contain a higher percentage of resistant starches. These resistant starches are slower burning carbohydrates and support a healthy gut, while more ripe bananas have faster burning carbohydrates.
Toasted bread
Toast is the source of carbohydrates that must never be missing in breakfast, sweet or savory. Choose wholemeal, rye, oat or cereal type, because it contains more vitamins, minerals, fibers and even proteins than white bread. Sprouted cereals have higher amounts of vitamin C, B vitamins, folic acid and lysine, an essential amino acid in protein, compared to non-sprouted grains. That said, sprouted grains take longer to digest and can cause bloating or indigestion during exercise. On the other hand, white bread does not. A higher percentage of carbohydrates in white bread comes from sugar, which will provide a faster source of fuel.
However, there are also low-carbohydrate cereals.
high in fat before a workout, to avoid indigestion and nausea, bloating and heartburn. The foods not to eat before the workout are those rich in fat. During a workout, you may feel a drop in energy - this is likely due to low blood sugar or empty glycogen stores. For this reason it is useful to support performance with foods that are high in carbohydrates and avoid those that are high in fat.
- Sausage and bacon
One sausage contains 4 grams of fat, 2.5 grams of carbohydrates and 4 grams of protein. Due to its high fat content and low carbohydrate content, this food is poorly digested.
- Croissants and pastries
Croissants and pastries such as donuts, in many cases, are a staple for breakfast, but the high fat content of these foods is not ideal, especially when consumed before a workout. A large croissant contains 14 grams of fat and 31 grams of carbohydrates.
