Great Carbs Breakfast
Summary: In this blog you find out why the first meal of the day is the most important and how good carbs can make a difference for endurance athletes.

Good Carbs to Eat for a Mighty Breakfast

Author: Nanning Jacobs
Reading time: 5 minutes

After a night long rest and recovery (you probably got yourself full worked out the day before to achieve your personal goals) your body haven’t had excess to new nutrition’s for approximately 10 hours. Therefore, the most important meal of the day is breakfast.

The saying goes;

“Breakfast like a king, lunch like a prince and dine like a pauper”

So what does this mean in practice?  If we break the saying down it implies that it’s best to eat 50 to 60 percent of all your daily calories at breakfast The most important ingredient to include in your breakfast; Carbs / Carbohydrate. Carbs are an important source of energy for your body. 45-75 grams of carbohydrate is therefore a great ingredient for your breakfast . But what are carbohydrates and which are healthy or unhealthy? Examples of carbohydrates are bread, milk, cookies, corn and soft drinks.

At first, carbohydrates delivers glucose to your body, which is then turned into energy for physical efforts and bodily functions during the day. Most healthy are those that are unprocessed or limited to a minimum, like; whole grains, fruits, vegetables and beans. They are healthy because they are rich of vitamins, minerals and fibers. Good sources are especially wholegrain cereals such as whole wheat bread and whole wheat pasta, potatoes, legumes, vegetables and fruit. Carbohydrate-rich products that are poor in nutrients, such as soft drinks, cakes and sweets, can be better limited extent taken. “Eat 50 to 60 percent of all your daily calories at breakfast”. So how to bring this together in a breakfast?

The Kiwi Power Breakfast

Example of a breakfast recipe I personally use at the start of a day when I will be doing a power training in the gym:

  • Spelt muesli – whole grain cereals 30 gram
  • Skyr quark with 9,1 mg eiwit, 100 ml
  • Yogurt; 50 ml
  • Kiwi, 1
  • Raisins, an eat spoon
  • A (big) scoop Protein Powder 15 gram
  • Optional; Creatine (a tea spoon)
  • Cinnamon