The phrase ‘food is fuel’ is something that will be familiar to most of us and a lot of truth comes with it. In this blog, we’ll look at some breakfast ideas that can help support your health and wellbeing goals.
For some of you, you may be used to working out on an empty stomach and with breakfast being touted as the most important meal of the day, we’re here to share some breakfast ideas you may want to try. These are suitable for pre-workout, post-workout or a rest day.
The thing they all have in common is carbs for energy, some protein for your muscles and they’re quick, easy and require minimal prepping or ingredients.
We had to start with the classic porridge breakfast … and with good reason. You may also see this commonly referred to as ‘oatmeal’ and it is a fantastic source of a whole range of nutrients. Even before you add anything else to your porridge, it comes packed with fibre, protein and carbohydrates.
You get an average of around 13g of protein per 100g in your porridge and more than that, the protein consists almost exclusively of essential amino acids. Your body can’t make these on their own and they’re hugely important for helping to build muscle and get the right nutrients in your body.
To bring your porridge to life, consider the toppings you want to add to not only enhance the flavour but get more great nutrients into your body. Consider additions such as fruit (bananas and blueberries are traditionally popular), nuts and seeds and perhaps a drizzle of honey or your favourite nut butter.
All this combined will create a breakfast that’s rich in vitamins, minerals and antioxidants which are great for gut health and the function of your immune system. Porridge is perfect for pre or post-workout, with the carbohydrates ensuring energy for your body and with it being low in gluten, it’s easy to digest too.
A hugely popular way to mix up your porridge is by making overnight oats. It contains the same great nutritional benefits as porridge and the flexibility to add more ingredients for extra nutrients. Again, there are plenty of recipes online but a popular combination is combining oats, milk, yoghurt, protein powder (your choice of flavour), nuts, seeds and fruit. Simply stir these into a storage container overnight and they’ll be ready for you to eat in the morning. They’re great to eat on the go and given the wide choice of potential toppings, they’re both tasty and nutritious too.
A popular staple in many households; toast can be a quick and easy way to get some good nutrients in at breakfast time. Like porridge, it can be a good carbohydrate source and to make the most of it, you should pair it with protein-rich food such as eggs, meat, scrambled tofu and some fats like avocado or nut butter.
You can be flexible on your choice of bread. Wholegrain bread has a lower glycaemic index (GI) so will leave you fuller for longer, while sourdough bread can have higher levels of vitamins, minerals and antioxidants than other types of bread.
Yoghurt and granola
Another quick and easy breakfast to set you up for the day or a workout is yoghurt and granola. Natural yoghurt is a great source of protein, with the added granola and any further toppings such as banana, berries or honey giving you a quick source of energy from its sugars.
When choosing your yoghurt, pick no added sugar options and if it’s something you’re concerned about, consider reduced-fat options, the granola and toppings will more than make up for the reduced flavour of lower-fat yoghurts.
If you’re looking for something on-the-go, super nutritious and easy to digest, look no further than a smoothie. These are a popular choice if you work out before the start of the working day as you can quickly and conveniently drink them while you travel. There are hundreds of smoothie recipes out there and you can be as creative as you want with these. We’d recommend that if you’re drinking one ahead of your workout, make it less filling by blending fruit and milk.
If you’re looking to up for protein intake, you can also add in your favourite protein powder.
Savoury breakfast bowl
Packed with fibre and flavours, there’s no set recipe for a breakfast bowl. The general rule is to combine a protein (eggs, tofu, fish, chicken) with a pre-cooked legume (baked beans, lentils) and some fresh veggies (spinach, tomatoes, mushrooms). If you want to bulk it out and you have something on hand you can add an additional carb (leftover rice, potatoes or couscous work great). Top with the sauce of your choice and you’ve got an energy and protein-packed breakfast ready to go.
Simple but deliciously customisable, breakfast bowls are perfect for meal prep and can be reheated wherever you need them to be eaten. The best part is you can use whatever leftovers you have to build a balanced meal.
The above are just a few ideas to get you started and we have many more we can share. Breakfast can set you up perfectly for the day so experiment with what you enjoy and what fits into your lifestyle – a good breakfast goes a long way!