These Breakfast Foods are Killing Your Gains
Whether your first meal is at 6am or 12pm, what you eat matters.
Certain foods have the ability to kick start your digestive system, while others actually slow you down. For example, foods high in sugar and carbs tend to give you a quick energy boost that comes with a hard crash. Alternatively, foods higher in protein and fat helps to increase your energy slowly and sustain you for longer.
That being said, some typical breakfasts that you’re reaching for right now are actually slowing you down as opposed to kick starting your day.
Let's break down some examples.
Foods that are high in processed sugar and refined carbohydrates can cause quick blood sugar spikes, and steep crashes. Some examples are: breakfast pastries (doughnuts, muffins), flavored coffee drinks, flavored instant oatmeal, and sugary cereals.
Foods high in saturated fats and sodium such as: breakfast sausage patties. These little guys have the ability to increase blood pressure and certain nitrates in them have even been linked to certain cancers.
Well, what can I eat then?
In order to fuel yourself properly for the day ahead, let's think about how to build a breakfast that will give you sustained energy.
A breakfast that is high in lean protein, healthy fats (unsaturated), and complex carbohydrates will leave you feeling your best for hours afterwards. With all these elements, your blood glucose levels will remain stable, allowing you to feel fuller for longer. That means you’ll have better energy levels, controlled appetite, and even a more stable mood. The benefits of this can be anything from meeting your productivity goals to keeping office morale up with a better mood!
Here are 4 alternatives for a well-rounded breakfast.
Instead of a breakfast pastry try…..whole wheat toast, avocado, and egg
Instead of cereal try…unsweetened greek yogurt with honey, berries, cinnamon, and almonds
Instead of a granola bar try…. overnight oats with berries and peanut butter
Instead of a pre-made breakfast sandwich try….egg and sweet potato hash with uncured canadian bacon, broccoli, and cheddar cheese
Recipes to get you started!
Very Berry Overnight Oats
1 cup old fashioned rolled oats
½ cup unsweetened greek yogurt
1 cup organic whole milk or milk alternative like almond or oat (unsweetened)
2 tbsp maple syrup or honey
1 cup fresh or frozen berries
Pinch of cinnamon
In a mason jar or medium tupperware, combine all ingredients.
Place the container in the fridge overnight.
Enjoy it in the morning!
*Note: you can meal prep these by preparing 2-3 at a time.
Egg & Whole Wheat Avocado Toast
1 tbsp olive oil
2 eggs
1 oz shredded cheese (cheddar or parmesan)
½ avocado
1 slice whole wheat bread
Salt and pepper to taste
In a medium/large frying pan over medium heat, add olive oil and crack eggs directly into the pan.
Place a bit of cheese on top of each egg while it is still uncooked. Add salt and pepper.
While eggs are cooking, toast bread and once ready, spread ½ avocado on it - set aside.
Flip eggs to cook to desired temperature, then remove from heat,
Place one egg on top of the avocado toast and the other on the side.
Enjoy with hot sauce or plain!
Cited Sources
Shoemaker, S. (2021a, May 27). 15 breakfast foods to avoid, plus 10 to try. Healthline. https://www.healthline.com/nutrition/breakfast-foods-to-avoid
Kristin Kirkpatrick, M. (2023, June 9). The 5 Worst Breakfast Foods for you. Cleveland Clinic. https://health.clevelandclinic.org/sluggish-start-the-5-worst-breakfast-foods/
World Health Organization. (n.d.). Cancer: Carcinogenicity of the consumption of red meat and processed meat. World Health Organization. https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat