Start the day right – eat a de­li­cious break­fast

Pro­tein-packed break­fasts can trim your waist­line and power your day

Runner's World (UK) - - In This Issue - BY LIZ APPLEGATE Liz Applegate is di­rec­tor of sports nu­tri­tion at the Univer­sity of Cal­i­for­nia, US

IF YOU ARE STILL look­ing to shift those ex­tra pounds from the start of the year, skip­ping your morn­ing meal is a bad idea. In fact, 78 per cent of peo­ple who lose weight and keep it off eat break­fast ev­ery day, ac­cord­ing to the Na­tional Weight Con­trol Registry. To fuel your run – and stay full – you need a break­fast with pro­tein. When you wake up, your body needs the power-build­ing nu­tri­ent be­cause your mus­cles have been break­ing down pro­tein, ac­cord­ing to research from Mc­mas­ter Univer­sity, Canada. ‘You want 30 grams at break­fast,’ says re­searcher Stu­art Phillips.


A break­fast that con­tains at least 30g of pro­tein slows the re­lease of the hor­mone ghre­lin, which trig­gers feel­ings of hunger. Con­sum­ing pro­tein at break­fast also in­creases the re­lease of sati­ety hor­mones, help­ing you feel fuller for longer.


Rou­tinely eat­ing break­fast is as­so­ci­ated with main­tain­ing a healthy weight over time. Phillips’ research found that 30g of pro­tein at break­fast may help you lose weight be­cause it curbs your ap­petite.


Ex­perts the­o­rise that reg­u­larly break­ing a fast with re­fined carbs and no pro­tein (think dough­nut or scone) could lead to spikes in blood sugar, which can stress the pan­creas and may in­crease the risk of type 2 di­a­betes. Stuck for time? It’s bet­ter to have a dough­nut for break­fast than noth­ing at all: the calo­ries will jump-start your me­tab­o­lism and keep you from feel­ing slug­gish. Just don’t make it a habit.


Eat­ing break­fast be­fore a work­out (es­pe­cially one last­ing 60 min­utes or more) en­er­gises your mus­cles and pre­vents your body from tap­ping into pro­tein stores meant for re­cov­ery. Research shows that pro­tein at break­fast helps build new mus­cle and bone cells, as well as boost­ing your im­mu­nity.

Meat-lover plate Tofu scram­ble Run­ners should boost their pro­tein in­take around hard work­outs. Choose high-qual­ity sources (eg fish, chicken and eggs). Short stack Su­per bowl

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