Samara Donald is: The Gym Coach

Make the most of your workout!

Breakfast of Champions

I’m sure you’ve heard it before: “breakfast is the most important meal of the day.” What Mom knew instinctively we now have evidence to prove – breakfast can help reduce hunger through the day, fire up your metabolism, and set you up for healthy choices for the rest of the day. But if you’re already convinced to eat breakfast, what are the most healthy choices?

Generally, it’s always best to have a good ratio of macronutrients (carbs/protein/fat) as well as minerals/vitamins at every meal. But as the first meal of the day, what fitness pro’s know is that a slightly higher % of carbohydrates in the morning, especially if you are a morning workout person, is the way to set you up for an energy you will need for the day (or your workout). Don’t forget to follow up your workout with a higher % of protein, such as a high protein/low carb shake, lean meat or egg whites.

But back to breakfast, here are my favorite 1st of day meals for different types of people, and below a table of how the nutrients stack up so you can get a feel for the % balance of carbs/protein/fat:

1. The Fitness Foodie (great pre-workout): Mix 1 packet of Quaker Original instant oatmeal with 3/4 scoop protein powder (I like BSN Cinnamon roll or Vanilla Creame) + 1/3 a medium banana, sliced + 1/3 cup water. Stir to mix; Microwave for 30 seconds, take it out and stir, then microwave again for 30 seconds.

2. Smart Savory:  Dice 1 small tomato and put on 1 slice of Gluten Free bread to tast. In a non stick pan, pour in 3 servings (3/4 cup) of 100% liquid egg whites (or whites only from 3 whole eggs). Add the diced tomato to the egg whites and scramble with a wooden spoon. Serve on top or to the side of the toast.

3. The Sweet Tooth (EASY!): Layer 3/4 cup 0% greek yogurt, 1/4 cup blueberries, and sprinkle with 1/8 cup Lowfat granola (I like Bear Naked brand). Side note: be really diligent with your selection and measuring of the granola – some granola’s can pack as much as 450 calories per cup! So choose a low cal/low fat brand and stick to just the 1/8 cup sprinkled for a nice crunchy carb kick.

Nutrient Comparisons

Fat Carb Protein Total
1 pack original Quaker Oatmeal, 2/3 scoop   Protein powder, 1/3 banana
Grams 4 31 18
Calories 36 124 72 232
% of total 16% 53% 31%
1   slice GF toast + 3 egg whites + 1 small tomato
Grams 4.68 23.5 17
Calories 42.12 94 68 204.12
% of total 18% 41% 29%
3/4 cup 0% greek yogurt, 1/4 c. blueberries,   1/8 c. Bear Naked granola
Grams 3.6 20.25 19.7
Calories 32.4 81 78.8 192.2
% of total 14% 35% 34%
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This entry was posted on June 25, 2012 by in Food and Diet.
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