HOW SHOULD AN ATHLETE'S BREAKFAST BE? - Blog With Sidra

  In addition to exercise , regular nutrition is also of great importance for a healthy life.  Both amateur and professional athletes need t...

 

In addition to exercise, regular nutrition is also of great importance for a healthy life. Both amateur and professional athletes need to pay special attention to their nutrition in order to keep fit, provide energy and maintain their condition. In fact, sports nutrition does not exactly correspond to a healthy life nutrition routine; since a high amount of energy is spent and muscles work during regular exercise, the need for calories and protein is higher in sports nutrition. For an energetic start to the day, the first meal of nutrition is given much more importance. 

Experts state that exercising on an empty stomach helps burn fat. However, he underlines that not everyone can handle this intense loss of energy on an empty stomach. Problems such as sudden low blood pressure, low blood sugar, dizziness and even fainting can be seen when exercising on an empty stomach. If your health condition is suitable, you can do HIIT and cardio exercise at home on an empty stomach. However, you should prefer low-intensity programs. Instead of taking the risk of exercising on an empty stomach, you can support your exercise with a healthy athlete's breakfast that will support fat burning. You can easily do even intense exercises approximately 2 hours after breakfast. 

How about a healthy breakfast to feel vigorous throughout the day, maintain energy, and obtain the necessary nutritional minerals and vitamins? Well, would you like to look at sample breakfast dishes that you can sample on days when you do sports and try during hard exercise periods? If your answer is yes, all the information you are looking for about athlete's breakfast is here: 

Athlete Breakfast Examples

The body needs energy to burn calories during exercise and to repair small deformations in the muscles caused by movement. The primary store of energy is carbohydrates. If there are carbohydrates in the body, they are first converted into energy and consumed. Then, energy needs are met by using fats and proteins. For this reason, experts say that breakfast should include as little carbohydrate, sugar and fat as possible. He underlines that the carbohydrates and fats in the menu should be healthy. A breakfast consisting of protein, healthy carbohydrates and fats is considered ideal for athletes. Here are the ingredients that can be included in an athlete's breakfast: 

-Unsweetened peanuts, peanut butter (plain, unsweetened if possible)

-Unroasted raw nuts (almonds, walnuts, hazelnuts)

-Fresh fruits (especially antioxidant red fruits and fibrous options)

-Vegetables (Greens, purple cabbage, raw carrot salads)

-Cheese, milk, yoghurt (Make sure it is lactose-free and not high in sugar)

-Egg (If you want to lose weight, you should only use white)

-Soy milk, almond milk, oat milk (Unsweetened)

-Oats (Gluten-free alternatives also available)

-Coffee without sugar 

-A few olives

-1 teaspoon of butter or olive oil 

-Antioxidant hot drinks such as green tea with lemon, olive leaf tea or nettle tea 

-Fresh spices such as mint, rosemary and thyme. 

-Chili pepper, turmeric, black cumin, flaxseed

-Honey instead of sugar 

When choosing foods to use for breakfast, glycemic index values ​​should also be taken into consideration. The higher the glycemic index of a food and the less fiber it contains, the faster people's blood sugar rises. In this case, problems such as feeling hungry in a shorter time, trembling in the hands when hungry, weakness and the need to eat sugar are more common. Although fruits also contain sugar, blood sugar rises slower because most of them contain fiber. What about fruit juices, you may ask? When you squeeze the fruits, separate them from the fiber, and throw away the pulp, you are left with more sugar than good. Fruit sugar taken without fiber is not much different from table sugar in terms of raising blood sugar. Therefore, if you want to have an ideal athlete's breakfast, fruit juice, jam, dried fruit, sweetened breakfast foods, You should take a break from breads and pastries made from white flour. For dessert, you can use fibrous fresh fruits and 1 teaspoon of honey. When you take these suggestions into consideration, you may experience that you feel hungry later despite exercising. 

If you follow the rules of a vegetarian diet or vegan diet , you can choose to eat chickpea flour, tofu, legume salads, and herbal cheeses instead of animal products for breakfast. In order to use vegetable protein, you should not forget to eat grains such as oats and quinoa. 

Easy Athlete Breakfast

The most useful ingredient for a quick breakfast is eggs. You can make eggs with spinach and curd cheese and put them on a plate. You can put green tea with lemon and a few olives next to it. Lemon supports the absorption of iron in spinach and green tea. While fat-free curd and egg white provide protein support, egg yolk is a rich source of minerals and carbohydrates. The healthy fat content of olives completes the breakfast with antioxidant components. 

If you wish, you can eat one or two boiled eggs, a handful of mixed salad, 3-4 pieces of walnuts, (if you only eat one egg), a small slice of whole grain bread, and half a green apple. While the egg provides protein, the salad on the plate provides vitamins, fiber and carbohydrates. While walnuts play a role in breakfast with healthy fats, grains provide energy and a feeling of fullness. Half a green apple is the source of feeling alert and vigorous. 

After a quick breakfast, you can take a walk , pilates or yoga at home. After breakfast, you should make sure that at least 1 hour has passed before departure. If you are going to train intensely, this duration should be around 2 hours. Whatever movement you do, you should not forget to stretch with stretching movements beforehand . 

Athlete's Breakfast with Oatmeal

Oatmeal porridge, which has been frequently shared on Instagram with its aesthetic appearance in recent years, also accompanies a healthy breakfast. You can prepare delicious breakfasts with oatmeal, and in just 5 minutes. 

You should put a glass of milk (it can also be almond milk) on the stove with 2 tablespoons of oatmeal. You need to cook it by stirring constantly until it thickens. Meanwhile, you can chop a portion of any fruit you want. In order for the thickened porridge to be sweet, you need to add 1 teaspoon of honey after taking it off the stove. You can eat it by putting fruits on it. If you wish, it can also be a good idea to add cinnamon on top. (If you want, you can sweeten the porridge by adding different fruits little by little. You can use 2-3 blackberries, half a banana and two thin slices of pear)

If your goal is not to lose weight, you can add 1 teaspoon of tahini to the porridge if you can consume a little more calories. After taking it off the stove, you can make the recipe more fun by substituting molasses instead of honey. 

Gluten-Free Athlete's Breakfast

We also have suggestions for those on a gluten-free diet. First of all, you can follow the oat recipe by purchasing gluten-free oats. Additionally, gluten-free legume flours and various legumes are waiting for you for breakfast. Here are delicious gluten-free breakfast recipes: 

Protein is a must for a healthy athlete's breakfast. Mix half a tea glass of raw chickpea flour with a pinch of turmeric, some salt, 1 tea glass of water and spices of your choice. Leave this mixture with the lid closed for half an hour, then you can cook it in a pan like an omelette. You can achieve perfect nutritional values ​​by adding 1 tablespoon of boiled quinoa while buying some salad on the side. A few olives can also meet the oil needs. 

Those on a gluten-free diet often show lactose intolerance and avoid consuming dairy products. You can puree red lentils that have been soaked in water for at least 15 hours by blending them. Soaking 1 glass of lentils with 2 glasses of water overnight is sufficient. After straining the lentils, you can make a dough by mixing them with 2 eggs, 1 carrot, 2 teaspoons of baking powder, 2 teaspoons of flaxseed and 2 tablespoons of olive oil. If you want, you can also add greens such as spinach and chard to the dough that you will sprinkle black cumin seeds on. You can get a delicious gluten-free lentil bread by baking it in the oven for about half an hour. 

Athlete's breakfast is okay, what about sports? The benefits of walking , the requirements for warming up, and the details of cardio have been explained in our other articles. If you do not know which sport to do, you can get inspiration from our articles. If your sports t-shirt , sports bra and tracksuits are complete, it means you are ready for sports at home. If you are going to use the treadmill, you should not forget to wear sneakers, and you should choose comfort with Skechers in shoes, just like in women's sports t-shirts or men's sports t-shirts . If you also choose a healthy life, Skechers is with you.