Energetic breakfast

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November 6, 2019
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November 20, 2019

Are you going to the gym in the morning?

A good breakfast can take your workout to the next level. Know how!

DATE: November 2019
AUTHOR: Rui Madeira | Health

According to Metropolitan magazine, this is the most important meal of the day and is essential for a balanced diet. Experts insist on the importance of having a healthy breakfast daily. And doing so every day is already a habit of a healthy life, as long as you choose to eat healthy and varied foods.

To ensure good performance, not just in training, but in everyday life, breakfast provides the body with the energy it needs to face the day with vitality and prevents us from eating more calorie foods throughout the day. In addition, eating this meal healthily every day avoids the risk of overweight or other eating-related illnesses.

If you prefer to train in the morning, the foods that make up your breakfast may depend on the type of physical activity you are going to do and also on its duration: light, moderate or high intensity exercise. However, there are several foods that are ideal for morning trainers who need extra energy, such as avocado, fruits, dairy, nuts, eggs, etc.

What to eat then before going to training?

First of all, it is important to know that you should have breakfast 1h: 30min before you start training. For example, if your idea is to go training at 9am, it is better to eat before 7:30. This ensures that you have already digested and that the body has absorbed all the nutrients ingested. It should also be guided by your common sense when choosing foods and quantities.

The intensity and duration of training should be taken into account when choosing what to eat, as it will make sense to eat the same amount before a moderate 30-minute workout and a one-hour high-intensity workout.

Here are some suggestions for an energetic and healthy breakfast that you can adopt to your diet, especially if you go to the gym in the morning.

- Spelled, avocado and boiled egg toast


2 slices of spelled brown bread

½ avocado

1 boiled egg

A dash of extra virgin olive oil

Tip: You can combine it with a natural fruit juice or yogurt with cereals or chia seeds.

- Vegetable drink or yogurt with oatmeal and fruit


Vegetable drink (oats, soy, rice, almonds) or plain yogurt

Oat flakes

Red fruits (strawberries, blueberries, blackberries, raspberries, etc.)

Tip: You can accompany it with a whole wheat muffin and some slices of turkey.

- Banana and Oatmeal Smoothie


1 ripe banana

¼ cup of raw oats

1 tbsp chia seeds

Almond milk

Tip: Add some cinnamon to the smoothie for a special touch. You can combine it with a slice of whole grain bread and fresh cheese.

In short, analyze the training you will perform (regarding intensity and duration) and adopt the indicated amounts, always going through a smart choice of nutrients to be ingested. For an easy choice consult a nutritionist specializing in sports nutrition. Feel more energetic for a quality workout!