The best foods to eat in the morning.
Preparing breakfast can be challenging if you exercise in the morning. Depending on the intensity and duration of your workout, eating a light snack before exercise, including some easily digestible carbohydrates and protein, 15 minutes prior to training can boost energy without causing digestive upset.
After a workout, having a balanced breakfast helps replenish carbohydrate and protein reserves in the muscles, thereby promoting recovery.
Choosing a protein-rich breakfast such as eggs, yogurt, beans, cottage cheese, protein powder, or chicken within two hours of exercising will optimize muscle growth.
It is also important to supplement carbohydrates from foods such as oats, barley, quinoa, whole-grain bread, and starchy vegetables like sweet potatoes to replenish glycogen stores.
Aerobic exercise and activities lasting longer than an hour require a higher carbohydrate intake than strength training to boost resistance. Try baked sweet potatoes, kale, roasted garlic, hard-boiled eggs, and almonds for a protein-rich mid-morning snack to accompany your favorite bread.
Breakfast for people with stress
If you're feeling stressed, anxious, or exhausted, breakfast is essential as it provides energy and improves your mood for the day. Avoid highly processed cereals and sugary foods; instead, opt for carbohydrate-rich options like rolled oats, whole-grain sourdough bread, or low-sugar fruits.
It's important to prioritize protein in your meals to stabilize blood sugar levels. You can find this in foods like salmon, flax seeds, walnuts, or chia seeds.
Additionally, pay attention to caffeine intake; ideally, drink coffee after breakfast. For those who prefer a lower-caffeine option, green tea, which is high in the amino acid L-theanine, is a great choice. Ideally, you should eat breakfast within two hours of waking up.
Meal plan for weight loss
If weight loss is your goal, you shouldn't skip breakfast, unless you're intermittent fasting with a 16:8 diet. A balanced and complete breakfast can help you achieve your weight loss goals. Eating too little early in the day can lead to overeating in the afternoon and evening.
Good sources of protein such as eggs, plain yogurt, beans, tofu, protein powder, and whole grains are a perfect combination, keeping you feeling full longer and helping to reduce sugar cravings.
Boost your fiber and nutrient intake by adding some non-starchy vegetables or fruits like spinach, tomatoes, zucchini, oranges, and tangerines. Finish with a small serving of healthy fats, such as ¼ of an avocado, or sprinkle in some nuts.
For a balanced breakfast that will help you achieve your weight loss goals, try this spicy buttered sponge cake with shredded ham and spinach.
Source: https://phunuvietnam.vn/thuc-don-bua-sang-tot-cho-suc-khoe-20250422121340868.htm
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