Athletes are people who adhere to strict restrictions and regimen in everything. They get up and go to bed at the same time, follow a certain diet, exercise schedule.
What do professional sports and weight control people have in common? It would seem nothing, but it is not. Both of them should know that the key to success is 20% of training and 80% of nutrition. At the same time, breakfast is a fundamental meal, setting the mood for the body for the whole day.
It is very important not to skip breakfast and eat foods rich in slow carbohydrates, which will give you a boost of vivacity and strength. In fact, the diet of athletes is always about the same and it may even seem boring to someone, but with a little imagination, you can make a delicious dish even from the most boring product.
The main ingredients of a morning breakfast
Oatmeal or oatmeal (just not instant) is a must-have breakfast for any person who is somehow related to sports. However, these products are shown even to those who do not play sports at all. Oatmeal is a great source of slow carbohydrates. It nourishes the body for a long time, saturating the muscles and brain with glucogen, and also has a positive effect on the digestive system.
Chicken or quail eggs contain easily digestible protein, which is necessary for the body that is starving overnight. However, it is worth remembering that egg yolks contain carbohydrates and fats. That is why athletes often eat scrambled eggs for breakfast, in which there are fewer yolks than proteins. The danger of yolks lies in the fact that they stimulate an increase in blood cholesterol levels.
Cottage cheese is an excellent source of protein and can be eaten alone or with eggs. Leading strict calorie counting is recommended low-fat cottage cheese, or containing a minimum percentage of them.
If low-fat cottage cheese seems too dry and bland, you can add skim milk or kefir to it.
Vegetable fats are essential substances for the body. For example, it can be peanut butter or a few walnuts, cashews, almonds. Nuts can be eaten not only for breakfast, but also as a healthy snack between meals.
Vegetables are exceptionally rich in fiber, which is good for the digestive system. Salads, vegetable soups, or just fresh vegetables are an excellent source of vitamins, especially during the off-season, when the body is weakened and prone to colds.
Homemade vegetable juices are a great alternative to store-bought nectars.
Examples of an athlete's breakfast
The following dishes can be prepared for breakfast:
- oatmeal on the water - 200 g;
- loaf or whole grain bread with peanut butter - 1-2 pieces;
- omelet from 2 eggs and 4 egg whites;
- vegetable salad dressed with linseed oil, with the addition of granular cottage cheese - 300 g;
- smoothie made on the basis of oatmeal, low-fat kefir and nuts - 350 ml.
