Here is a question I get on any given day.  “Should I eat breakfast before my workout or after?”

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ANSWER: If you plan on working out shortly after waking, say within 30-45 minutes eat after your workout. If your workout is going to take place a couple hours after waking, eat something light within 30 minutes of waking.   Yep it is that easy.

But wait their is more ” What should I eat?” If you have asked me this, you know my common answer is Oatmeal but that is kind of boring so let me go over a few more things to add to the list.

We all know breakfast is important… Right? Of course we do.  I will save the reason why for another post but if you aren’t familiar with the quote “Breakfast is the most important meal of the day” you need to stop reading and Google the importance of breakfast.

And take a quick note of this….Get at least 7 grams of protein for breakfast. Your muscles need it to repair. Whether you are working out before or after  breakfast it is important for the guys and the ladies. I put a chart on the bottom to help you out.

Okay here we go.

  • Fruit and Cottage Cheese Combo

Low Fat Cottage Cheese your favorite fruit and your set.

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  • Eggs with peppers

I personally love eggs but if you don’t, skip this one. Egg whites are your healthier choice rather than the whole egg.  Scramble with with some olive oil, cut onions, green peppers, pinch of black pepper, spritz a little lemon on and eat with a piece of whole-wheat toast.

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  • Whole Grain, High Fiber Cereal

Any cereal will do that is whole grain and high in fiber, I prefer Kashi Golean Crunch. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like.

CB005685

  • Oatmeal, flaxseed, blueberries & almonds

To me, this is the perfect breakfast that is why I always refer to it as my ultimate suggestion.  The only difference between steel-cut oatmeal, and the instant kind is the fiber. After microwaving the oatmeal, add ground flaxseed (flaxseed helps fight everything from heart disease and diabetes to breast cancer), frozen blueberries, and crushed almonds.  That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. It even taste good!

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  • Scrambled tofu

If you didn’t like the eggs suggestion you can use tofu instead. Add some peppers, broccoli, green peppers, all cooked in olive oil. Very fast but I won’t say it is delicious. I personally cannot stand tofu or this recipe but it is perfect for non tofu haterz :-)

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  • Fresh berries, yogurt, granola

Get low-fat yogurt (not non-fat, it has too much sugar) or soy yogurt, cut up your fruit add some healthy cereal and it is ready to go.

yogurt on white

  • Grapefruit with whole-wheat toast & almond butter

Sara loves this for a quick breakfast, sprinkle on a little bit of sugar to make it bearable.  The almond butter is healthier than peanut-butter, with lots of extra protein to fill.

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  • Fresh fruit salad

Fresh or frozen fruit sliced, diced, smashed, cut, ripped, and grated up.  Okay maybe not all mutilated but this is quick and will help keep your skin looking young well into your 80′s.

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  • Protein shake plus some

This is a great one for the guys. Ladies beware that too many of these throughout the day will cause you to gain weight. I use wal-mart brand protein powder (a lot cheaper than the big brand names), but any protein works well. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed never hurts.

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  • Fruit Smoothie

My wife and I make a lot of these every week. They are perfect for anytime during the day. Grab some frozen fruit, add a little low fat yogurt,  small amount of  “Simply Grapefruit” 100% pure squeezed grapefruit, soy milk. Then let blend for a couple minutes and enjoy.

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Breakfast Protein Sources Protein (g) Calories Fat (g) Saturated Fat (g) Carbs (g)
Skim milk, 1 cup 10 100 0 0 14
Low-fat yogurt, vanilla, 1 cup 9.3 253 4.6 2.6 42
Low-fat cottage cheese, 1 cup 28 160 2 1 6
Reduced-fat cheese, 1 ounce 8 70 4 2.5 1
Stonyfield Farms Organic Low-Fat, Fruit flavored 7 33 0 0 1
Egg substitute, 1/4 cup 6 30 0 0 1
Soy milk, low-fat, 1 cup 4 90 1.5 0 14
Soy-based sausage, 2 ounces 12 119 4.5 0.7 6
Tofu, extra firm lite, 2 ounces 5 43 1.4 0 2.2
Canadian bacon, 2 ounces 12 89 3.9 1.2 1
Extra lean ham, 2 ounces 11 61 1.5 0.4 0.4
Turkey bacon, 2 strips 4 70 6 1 < 1
Light turkey sausage, 2 ounces 9 130 10 2.2 1
Peanut butter, natural, 1 tablespoon 3.5 100 8 1 3.5
Light cream cheese, 1 ounce 3 53 4 2.7 1.8
Lox (smoked salmon), 1 ounce 5.2 33 1.2 0.2 0


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