The breakfast By far the most important meal of the day is by supplying the body with the much needed nutrients after a long night. Most athletes have now internalized this fact and are already doing better than a majority of the population. The problem with the matter is simply that at breakfast still countless mistakes are made, which directly affect the performance. In this context, we would like to introduce you to the six biggest breakfast mistakes you may even make yourself.
Mistake 1 - Add an extra serving of cream to the coffee
Once we are honest, there is hardly a better start to the day than a nice hot cup of coffee. There's nothing wrong with that, especially as the morning caffeine kick is proven to significantly increase the performance of the central nervous system, which has many benefits for us and our everyday lives. The problem is that most of us do not drink their coffee completely black, or at least save some sugar or coffee cream. In the worst case scenario, this behavior does not lead to an improvement in performance but, in addition to a tart caloric surplus, only leads to an energetic low as soon as the readily available energy of the sugar is finally metabolized. Of course, as such a depression slows you down in the job as well as in the studio, you should avoid sugar and cream in the coffee if possible. Of course, you will not find it easy to switch to black coffee, especially at the beginning. Nevertheless, on the way to this ideal, you should at least make sure that you gradually restrict yourself in terms of sugar and cream.
Error 2 - To dispense with sufficient liquid
You almost certainly know the feeling of waking up at night with a dry throat and then flushing down half a bottle of mineral water. This phenomenon is an unmistakable sign that you have been drinking too little liquid throughout the day and you are simply dehydrated. To put a stop to this, you should start adding liquid in the morning. In practice, it has been proven to take between 300 and 400 milliliters of water even before brushing your teeth to give the body after a long night without any fluid intake what he needs to work. The reason why we have about 75 percent water is because of the essential importance of providing adequate hydration to our humans, so it is not surprising that our efficiency goes up and down with our level of hydration. With just three percent fluid loss having a significant impact on both our physical and cognitive performance, hydration should be given top priority early in the morning.
Mistake 3 - You fall for marketing tricks
It is no secret that the overriding goal of food manufacturers is to bring as many products as possible to the man or woman. This means that they exploit all the means at their disposal and use all sorts of tricks under the rules prescribed by law, with the help of which they want to make their products palatable to you. Offensive to the favor of the customers vowing imprints such as "contains as much protein as a whole egg," "sugar-free" or "reduced fat" should ensure that you reach for a particular product. This is especially true in the field of breakfast cereals, which are being advertised with fitness-oriented marketing campaigns in increasing numbers. It is all the more important that you do not get lured by such promises, but take a close look at the products. For example, such products often contain additional sugar, for example, which replaces missing fat or vice versa. In addition, many protein-propagated products often contain incomplete protein sources in order to increase the total protein content. In any case, take the time to read the labels and make the right choice on this basis. In particular, if you are out to provide your breakfast with an extra helping of protein, it may be best to use protein powder or lean turkey or turkey meat.
Mistake 4 - You eat mostly the wrong carbs
Carbohydrates are the primary fuel of our body, so it's hardly surprising that they are also available in abundance in all imaginable foods that we just love to eat for breakfast. Regardless of whether you are eating bread, pancakes or cereals, you should put a lot of emphasis on the type of carbohydrates, because only then you can actually start the day full of energy. To ensure this you must resort to carbohydrate sources, which are rich in fiber and are characterized by a low glycemic index. The great advantage that complex carbohydrates such as oatmeal or wholegrain bread combine is the fact that they are digested only slowly, so that the nutrients only step by step into the bloodstream and thus build up no peaks, which only result in an energetic low to have. High-fiber foods also have the advantage that they can keep you longer and also have a positive effect on the digestive activity of your intestines.
Mistake 5 - You overdo it with fruit juices
Especially in the current discussion environment, the consumption of fruit juices is a hotly controversial topic that divides the fitness community into several camps. Of course, it is true that the consumption of juices increases the share of fruits and vegetables in the daily diet significantly, which in turn is quite positive. On the other hand, it should also be taken into account that fruit juices are simply not fruit in the strict sense of the term, as elemental ingredients such as fiber, which are beneficial for digestion, are simply absent. In combination with the concentrated sugar content, this leads to a rapid increase in blood sugar levels, which, as already mentioned, shortly after discharges into an energetic low. To prevent this from happening, you should always combine your morning apple, orange or grapefruit juice with a wholefood meal consisting of complex carbohydrates, high-quality proteins and healthy fats.
Mistake 6 - You limit your food choices
Who says that there must always be sweet things for breakfast and not chicken or other hearty food? Even today, many trainees still cling to this traditional fallacy, as their mindset seems to be firmly programmed to have bread, cereal, or a fruit salad in the morning. Do not limit yourself, but break through the boredom, even for breakfast you just take things to you, which could also be at noon or in the evening. Why should not the leftovers from the previous evening end up on the breakfast plate? Just try it out with the following recipe.
Exemplary alternative - club sandwich Ingredients: - 2 slices of wholegrain bread - 120 grams of turkey or turkey sausage (lean) - 1 slice of reduced-fat cheese - 2 avocado slices - 2 slices of tomato Preparation: 1. Distribute the cold cuts on one of the two slices of bread. 2. Take the other slice with the cheese. 3. Now you give both halves briefly in the preheated oven, until the bread is slightly crisp, respectively, the cheese is brownish. 4. Finally, cover the half that the sausage is on with the avocado and tomato slices before you fold both halves together and enjoy them. Nutrition facts per serving: 475 calories 15 grams of fat 45 grams of carbohydrates 40 grams of protein