What is useful to eat for breakfast?

What foods are best to start the day? How many calories should be in breakfast? Can I drink coffee in the morning? What can you eat for breakfast if you have a jog or other sport in the morning? Below are the answers to all questions and ready-made breakfast ideas.

Many people underestimate or skip breakfast every day. The key reason: an overly nutritious dinner the day before. After all, if you have dinner 3 hours before bedtime and sleep 7-8 hours, the break between meals will be 10-11 hours. During this time, the body must starve. So, if you do not have an appetite in the morning, you should first review the time and volume of dinner.

The lack of breakfast has a number of significant disadvantages. First, there is a higher risk of gallbladder problems, ranging from impaired bile flow to the appearance of stones.

Second, the risk of overeating during the day and gaining weight increases. The risk of abuse of sweets increases the most, because in the morning blood sugar is low, and as time goes on - it is still lower. The body needs it to work, so it will begin to demand sweets to meet their needs as soon as possible.

Third, without breakfast there is a negative impact on the stomach due to the secretion of gastric juice and the lack of what this juice can be broken down.

A good breakfast should meet 3 key requirements. It should be as nutritious as possible, ideally one that satisfies hunger for 4-6 hours. This is usually 30% of your daily calorie intake. It is very desirable that breakfast contains all the nutrients: proteins, fats, slow carbohydrates. And, of course, it must be quick to cook or cooked in advance.

If you have a full workout in the morning, at least 30-40 minutes, it is optimal to eat a small portion of food 40-60 minutes before exercise (a little protein and complex carbohydrates). Thus, training will be more effective, because the body will have more strength. This is especially true of cardio training (fitness or jogging).

After training, you can eat almost immediately: protein, carbohydrates, vegetables. If the workout is light and includes 10-20 minutes of exercise or a set of exercises, you can do it on an empty stomach.