Breakfast is still the most important meal of the day. This claim is based on the testimony of athletes and scientists. An empirical study from the University of Missouri has even found that having a hearty breakfast is not only good for building muscle, it also reduces the need for so-called junk food or sweets throughout the day. But important for you is to know what nutrients and ingredients should be included in a hearty breakfast and how they can affect your body.
Tip 1: Drink your whey protein
Your muscles had to fast overnight, so it's time in the morning for you to replenish them with a generous protein shake. A study in the British Journal of Nutrition has suggested that WheyProtein is best for this because it is absorbed and digested very quickly in the body.
Tip 2: Cook your oatmeal
Although oatmeal porridge does not look like a star menu, this oatmeal gives you a lot of power for the upcoming day. About 100 grams of oatmeal provide sufficient B vitamins and 163 percent of the recommended daily intake of the trace element iron. If you want to sweeten your oatmeal, then instead of sugar you should use an apple that you cut into small pieces and mix with the oatmeal. An apple also has a lot of ursolic acid, which according to a study in "Cell Metabolism" also plays an important role in muscle growth. Cinnamon improves the taste and gives your oatmeal that certain something.
Tip 3: Become an egghead
If you do not have high cholesterol levels then you should not miss eggs at breakfast. A study by A & M University in Texas has found that cholesterol can actually help athletes with muscle building training. When cooking eggs, you can add a handful of spinach rich in tyrosine.
Tip 4: Green tea
If you want to have a cup of tea in the morning, then you should prefer a green tea. This tea is not only rich in valuable antioxidants, but increases your metabolism by 4.6 percent, which has been proven by a study in "phytomedicine". No question, tea is better at breakfast than coffee.
Tip 5: Make your omelette sharp
If you want to do something for burning fat in the morning, you need something that will boost your metabolism. According to a study by the University of California, this is especially true for a spicy Cayenne pepper, which is rich in capsaicin. The alkaloid capsaicin is found in many types of peppers and ensures that your metabolism is dramatically boosted. Eat your breakfast eggs with a breeze of cayenne pepper and you've taken the turbo for the next day.
Tip 6: Fill the tank
If you're a fan of stuffed omelets, then a salmon and mushroom omelette filling is recommended for breakfast. Salmon contains a lot of omega-3 fatty acids, which can increase your weight reduction by 26 percent, according to a study by the American Journal of Clinical Nutrition. Mushrooms are an important source of vitamin D, which can lead to obesity in the case of a deficiency in the organism.
Tip 7: Do not forget the yoghurt
A yogurt without sugar should not be missing at the breakfast table. According to a study by the American Journal of Clinical Nutrition, yoghurt contains a lot of vitamin D and also calcium. Both are important substances for weight loss and bone structure. In addition, a study in the journal Nature has confirmed that blueberries provide many antioxidants and fill them up for the rest of the day when eaten on a full stomach. Recommended: yogurt with blueberries
Recipe: Power breakfast with all the essential nutrients
Below, we have put together a recipe for breakfast that contains all the essential ingredients and ensures that you have enough energy for the rest of the day. ingredients 1/2 pack coconut milk 200 ml water 1 raw egg 30 g protein powder 1-2 handfuls of frozen berries 1/2 cup oatmeal 1 banana 2 teaspoons almonds 1 teaspoon manuka honey 1 teaspoon chia seeds Mix and arrange in a bowl. Good Appetite!
If it has to go fast: