It’s 7am; you crawl out of bed tired and hungry. You have to be out of the house at 7:30am, yet you still have to shower before work. How are you going to get the proper nutrition in such a short amount of time? There’s not enough time for a proper breakfast. There’s still a chance to capitalize on the most important meal of the day. Here are a few tips on how to get the proper nutrition in the morning.
Option 1: Protein Shake
Eight ounces of water or milk, I prefer milk in the morning because it fills you up more, and a scoop of your favorite flavor of Impact Whey Isolate. Shake vigorously. Chug. You can do this routine in about 1 minute total, or take your shaker with you on your commute.
Option 2: Meal Prep
You’d be surprised how good protein pancakes taste when heated up in the microwave in the morning. I take some regular pancake mix; add the strawberry Impact Whey Isolate and cook. I make about six pancakes, which lasts me two mornings. I tend not to make more than two days worth to regulate freshness. A great addition for some energy is pure honey on top. My best advice is to find your local beekeeper and buy some honey. The local pollen is good for your immune system and will actually help with sinus problems. Honey has subdued my allergies drastically. The sweetness is comparable to syrup, yet there’s less sugar and it has health benefits as stated above.
Option 3: Low-Sugar Cereal
The reason that I state low-sugar is due to the crash factor of high sugar cereals. When you eat a high sugar cereal brand, your morning starts with a sugar rush. When your body metabolizes the sugar, a crash happens. In the afternoon you will begin to feel sluggish and craving sugar. What people don’t realize is that sugar stimulates the pleasure areas in the brain, thus releasing endorphins. Your body becomes, in theory, addicted to sugar. I realized this when I began to cut back on sugar and completely give up soda, which was also caused by the caffeine content. I had headaches and felt irritable. My body was in a withdrawal state from not getting the sugar that it was used to.
Therefore, a low-sugar or sugar free cereal will give you the carbohydrates that your body will burn up throughout the morning/afternoon. You can add fruit to your cereal for a healthy alternative to the sweetness that you may be accustom to. Always wash your fruit the night before with a mixture of one part vinegar, three parts water, and dice/slice it up how you’d like. In the morning you can then grab a handful of the fruit and add it to your cereal.
Option 4: Plain Oats/Oatmeal
Much like cereal, oatmeal will give you the carbohydrates that your body will burn throughout the morning/afternoon. Oatmeal is a slow burning food that will sustain your energy throughout the beginning of your day. Oatmeal requires some milk or water (preference), and two minutes in the microwave. As stated in the cereal option, you can add fruit to your oatmeal for a healthy alternative for sweetness. Good fruits to use include red raspberries, black raspberries, blueberries, strawberries, grapes, and sliced bananas.
Some More Breakfast Tips
A tip to any of the options listed above – Drink at least an eight to sixteen ounces of water as soon as you wake up, before any of the above options. Water will help activate your metabolism in the morning and help to fill you up. Water at any time of the day will flush your body of toxins and hydrate you. Water is good for achieving fullness after any meal. It will fill your stomach up, without adding caloric intake.
Skip the morning coffee. The caffeine and sugar content will also lead to a late morning/afternoon crash. Weaning yourself off of coffee will benefit you in the long run. Caffeine is a stimulant that your body becomes dependent on. If you are a daily coffee drinker, you will deal with mild headaches the first few days. Once you get through the headaches, you will begin to feel better and be able to fall asleep easier at night.
With all of this said – there is no excuse to skip the most important meal of the day. You can achieve your caloric intake while eating clean, with fast meals. All of these meals will take a few minutes to prepare in the morning. Therefore, enjoy your sleep, eat clean, and train hard.