A breakfast that will keep you awake: 5 easy and healthy ideas

Everyone has long been accustomed to the fact that fall is the time to wrap up in a warm scarf, reluctantly wake up to the alarm clock and catch a cold at least for a couple of days.

The best time to eat breakfast is half an hour after waking up. It has been proven that the best time to eat breakfast is between 7 and 9 am.

That is why in the fall it is so important to revise your diet, to include as many healthy foods as possible, saturated with amino acids, vitamins and minerals, to begin to observe a drinking regime.

Let’s find out what exactly is better to start the day with, so that the morning is sure to be good.

What to eat?

To be awake, cheerful and productive all day long, you need to prepare a light and nutritious breakfast. After all, if there is no appetite in the morning, it does not mean that the body does not need proteins and carbohydrates. It is these two components of our breakfast that are responsible for the extra energy and feeling of satiety.

Porridge
Cooking time: 10 -15 minutes.

Regular oatmeal on water or milk and all the classic variations on the theme. You can even allow yourself a little sweet in the morning, but in order not to skyrocket the glycemic index when you wake up, replace chocolate with peanut paste or fresh berries and fruits.

There are exceptions to every rule. In our case, it’s instant porridges. But be careful: they can easily spoil your figure due to the content of a large amount of sugars.

Vegetable salad with egg
Cooking time: 10 minutes.

Avocado salad with egg is a nutritious and healthy dish that you can offer to your family for breakfast or dinner. Such a meal quickly satisfies hunger and has a favorable effect on health.

Poached, Scrambled and Classic Eggs
Cooking Time: 10 minutes.

Superfoods. Chia seeds and almond milk
Cooking time: up to 5 minutes.

Chia seeds are rich in micronutrients and vitamins as well as antioxidants, here their concentration is even greater than in fresh blueberries and blueberries. Chia absorbs 12 times its weight when mixed with water/milk or ingested in the stomach. This gives a feeling of satiety.

What to eat if you have a workout scheduled for the morning?

Let’s start with the main recommendation: make sure you eat. Breakfast should be light, because no one wants to work out with a heavy stomach. Sometimes professional athletes replace a full-fledged early breakfast with the intake of gels. Beginners are unlikely to like this idea, so a banana or energy bar can be a good alternative. The effect of the snack can be enhanced by a tasty smoothie.

Even if you really want to cheer up in the morning, it is not recommended to drink coffee before training. Replace a cup of Americano with a glass of tea, juice or smoothie.

Watch out! What to avoid.

Flakes and breakfast cereals
Why? In addition to healthy fiber, supermarket cereal is very high in glucose and fructose. Easily digestible carbohydrates only give you short-term satiety, which means you will experience hunger again in a few hours. Also, breakfast cereals contain a variety of harmful flavored additives.

No meat or fish
Do not eat fatty, spicy and salty foods for breakfast – smoked meat, pork, chicken wings, fried meat, salted fish, homemade pickles and dishes with spicy seasonings are not suitable for the morning meal.

Sweets
Causes too sharp glycemic jump. Such a breakfast is ineffective, because after it very quickly the feeling of satiety disappears.