That this breakfast By far the most important meal of the day should be remembered since grandmother's time. Contrary to better knowledge, however, it is the reality that most people in our latitudes do not eat at all or have inadequate breakfast, which leads to numerous problems during the day, which also influence performance in training. In this article, we'll show you why making a hearty meal is the best way to start your day, how to avoid mistakes, and what an ideal fitness breakfast should be, so you can top off your day with energy.

Why is breakfast so important?

The reasons why many young people are simply reducing their energy reserves in the morning to the consumption of a cup of coffee are just as numerous as the consequences of the lack of nutrient supply occurring in this context. To understand why breakfast plays such an important role, especially for athletes, it is important to understand the state of your body after a long night. Contrary to what you may expect, your organism works at full speed at night, for example, to make urgently needed repairs to various cell structures that had to back up during the day due to your activity. As a result, your body needs a lot of energy and building materials in the form of carbohydrates, fats, and proteins from its body's own depots for a relatively long period of 6-8 hours, as you will not eat at night. Accordingly, both the glycogen stores and the amino acid pool are emptied after getting up to a good extent, so these essential stores should be filled up.

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What happens if you do not have breakfast?

So, if you start your day with only a cup of coffee, you feel energetic due to the stimulating effect of the hot drink, but this does not fool you with the fact that your energy stores continue to empty and your organism begins to cannibalize the body's own tissues for energy and to get cell building blocks. When your glycogen stores run out, the body goes into burning fat, which in turn requires small amounts of carbs. In order to get this, your organism, if the amino acid pool was not filled up, uses the body's own muscle protein as part of gluconeogenesis to extract carbohydrates from this protein. While this catabolic effect is limited, it does not mean that you should risk your hard-earned muscle just because you do not have breakfast. In addition to the physical effects, which take place primarily in secrecy, the lack of food intake during a strenuous day of work or school leads to a decrease in mental performance, which manifests itself in terms of concentration disorders and fatigue.

What does an ideal breakfast look like?

The optimal fitness breakfast consists of a portion of complex carbohydrates that you can use to replenish your emptied glycogen stores. Unlike short-chain carbohydrates, such as jams, chocolate creams or white flour products, long-chain carbohydrates, such as oatmeal or wholegrain bread rolls, provide long-term, stable blood sugar levels, so your energy levels remain constant over time. Fruit and / or vegetables are also part of a healthy sports breakfast as these foods provide you with natural vitamins, fiber and, last but not least, essential trace elements. Particularly well suited is freshly squeezed orange juice or a self-made fruit smoothie, which can also be refined with carrots. Furthermore, you should also attach importance to the supply of high-quality protein, so that your body is supplied with sufficient building material for the first hours of the day. For this purpose, primarily lean protein sources such as turkey sausage, yogurt, cottage cheese or quark are good. The supply of essential omega-3 and omega-6 fatty acids can also be guaranteed with a home-made nut mix consisting of walnuts, hazelnuts, almonds and macadamia seeds, which blends well with oatmeal and fruit to make a delicious cereal. Since your body has also lost large amounts of fluid during the night, it is advisable to drink a good pint before heading to school or work.

Common mistakes while having breakfast

In addition to the fact that many people drop their breakfast completely for lack of appetite or chronic time shortage, there are many more fatal flaws that you should never do in connection with the most important meal of the day. That short-chain carbohydrates, as they are also contained in cornflakes should be avoided, is obvious, which many of us, however, do not know that many advertised as "fitness-fair" breakfast cereals look healthy at first glance, in details, but lots Containing sugar that causes your insulin levels to jump uncontrollably. In addition, you should also refrain from eating your breakfast mainly in the form of shakes, because the satiety disappears much faster than would be the case with an energetically equivalent amount of solid food.


As you can see, a rich breakfast will not only help you get through the day with more energy but also prevents your body from tampering with your hard-earned muscle mass after a long night. You should definitely take the time to have breakfast in order to increase your performance in everyday life and also to maximize your sporting success.

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