1. Porridge – This has often been the go to breakfast for athletes and quite rightly so. A large bowl of porridge made with semi-skimmed milk will give you just under 30g of carbohydrates. Understandably plain porridge is not the tastiest but there is a whole host of ways to spice up your porridge in the morning. Try a combination of your favourite dried fruit and nuts, or a tablespoon of low fat yogurt to add some more flavour. Try to avoiding reaching for the golden syrup and opt for natural alternatives such as honey, if you want something slightly sweeter Agave Nectar is a great addition as it has a low glycaemic index too.
2. Omelettes– This is the perfect breakfast for those wanting to use the much talked about ‘fasted training’ techniques but can’t bear the thought of leaving the house without eating some form of solid food. Fasted training is not necessarily aimed at training with no food at all, but instead aimed at training with low glycogen which we get from carbohydrates. A two egg omelette is all you need as it provides a fantastic source of protein but only contains traces of carbohydrates. Spice up your omelette by adding vegetables such as peppers, mushrooms, onions or tomato – whatever you fancy. Avoid adding large amounts of cheese as high fat foods will be slower to digest and will more likely sit in your stomach.
3. Bagels – For those long or hard training days when you need to consume a high carbohydrate breakfast, bagels are a great option. One Bagel has around 40g of carbohydrate but less than 1.5g of fat. Scrambled eggs are great to have with your bagel, one egg would be enough but avoid using butter or cream when making it. Opt for a dash of olive oil and add chives for flavour. As an alternative how about a thin layer of low fat cream cheese and a couple of slices of smoked salmon.
4. Smoothies – Not everyone is a morning person who likes to sit down and tuck into a hearty breakfast, similarly a lot of us who mix training and work simply don’t have the time to do so. Smoothies could be your saving grace as they are quick and easy to make and can also be made in advance. A personal favourite of OTE Sports Nutritionist Annie Simpson are whole grain smoothies which really pack an energy boost. Try blending 1 banana, 25g rolled oats, 120g low fat yogurt, 120g skimmed milk, 2 teaspoons of honey and an optional ¼ teaspoon of cinnamon for flavour. This will make one delicious portion of a high carbohydrate, high protein smoothie to kick start your day.
5. Granola – This is often thought as the healthy option, however, many Granola mixes on our supermarket shelves are full of sugar, fat and unwanted calories. It’s actually really easy to whip up your own batch of tasty granola with the advantage of choosing ingredients that meet your own preferences. For example mix together 200g rolled oats, 75g of chopped nuts, 30g of seeds (something like pumpkin or sunflowers seeds), 80g of chopped dried fruits and a large pinch of salt. Combine this with 2 tablespoons of maple syrup and 2 tablespoons of coconut oil. Spread thinly on a baking tray and bake for 10-15 minutes at around 150⁰C (until lightly toasted). You can add vanilla/almond extract or coconut flakes for added flavour. Have a play around with different ingredients and make a granola that tickles your taste buds, you should be able to store it in an airtight container for up to 2 weeks and use as and when. Enjoy with either skimmed milk or low fat natural yogurt.
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