It’s 8 am on a Monday morning, and you’re getting ready to head to work.
You know that you should probably eat breakfast before working out, but what should you have?
Do you need carbs, protein, or fat?
And is there a good time to eat breakfast if you want to lose weight?
Here’s everything you need to know about breakfast and fitness.
The Traditional Breakfast
A traditional breakfast of coffee, juice and other sugar-rich foods is quite common but often leaves people unsatiated and looking for food.
Why? Because it's poor in protein and fats, which are the most satiating nutrients.
A sensible breakfast should include these essential nutrients to help you feel fuller longer and have sustained energy throughout the morning.
There are many great options that will give you the energy you need to power through your morning routine (and the rest of the day.)
Why Satiety Is Important
There's more to satiety than simply feeling "full." In fact, satiety is an important part of maintaining a healthy weight and preventing overeating.
When we feel satiated, our bodies are better able to regulate our appetite.
Additionally, satiety helps us to feel more satisfied after eating (duh) so that we're less likely to snack or overeat later on.
Simply put, satiety is crucial for keeping our weight and energy in check.
Now without further ado, let’s have a look at the most satiating foods!
Protein & Fat-Containing Foods
If you're looking for something to really fill you up, you can't go wrong with foods that are high in protein and fat.
These nutrients tend to be the most satiating, meaning they'll keep you feeling fuller for longer.
These nutrients' satiating effects mainly manifest hormonally, as the amino acids (building blocks of protein) stimulate the release of hormones that activate satiety centers in the brain.
Here are the best protein & fat-rich foods to include in your breakfast:
- Eggs
- Dairy
- Avocados
- Meat
Fiber-Rich Foods
If you're like most people, you probably think of satiation as something that happens when your stomach is full.
However, there's more to it than that. Satiation is the process by which your body signals to your brain that it has had enough food.
And it turns out that fiber-rich foods are particularly good at promoting satiation.
This is because fiber slows down the rate at which food is digested, resulting in a gradual release of energy and a feeling of fullness that lasts longer.
Besides the protein & fat-rich foods, make sure to include plenty of fruits and vegetables in your nutrition plan, and especially for breakfast!
Here's an interesting side note: The potato is the most satiating food!
To Wrap It Up
So, what should you include in your breakfast? The answer is simple – anything that will help you stay full until lunch.
Eggs, protein pancakes, oatmeal with nuts and seeds, yogurt with fruit and granola . . . the possibilities are endless.
And if you’re really struggling to come up with something new, there are plenty of recipes online to give you some ideas.
Just be sure to avoid processed foods and sugary cereals.
They may provide a quick burst of energy, but it won’t last long, and you’ll soon find yourself crashing again.
Breakfast is an important meal, so take the time to make something that will keep you going all morning long!