Ever heard the phrase “breakfast is the most important meal of the day”? The truth is, every meal is important but breakfast is the meal that sets the tone for your day…And if it’s going to be a long one, a nutritious breakfast can only help. The name breakfast actually means breaking the fast. When you’re asleep, you are fasting for as long as your lights are out; so, if you sleep for 8 hours a night, your body isn’t taking in any of the essential nutrients during that time.
Why You Should Care
Upon waking, our glucose levels are low and most of us feel tired and maybe cranky and wish to go back to bed. What usually ends up happening is that we hit our snooze button on our alarm clocks about 5 times, we then end up rushing out the door in fear of being late for work; uh oh, we skipped breakfast! If you have to be up early to get a workout in before work because you know you won’t get it in after work, your blood sugar often times will be low if you do not eat a nutritious meal. Working out on an empty stomach will lead to an even lower drop in your blood glucose levels and can make you feel groggy. So, what’s the importance of glucose? Glucose is the only molecule that your brain uses for energy, meaning that, the human brain can only function if we have glucose molecules available. We can’t think nor engage effectively without that form of energy and our work performance can even decline. Are you still with me?
Can I Get Away With Coffee?
That coffee you drink first thing in the morning will not last, and don’t bother gulping a second cup. Coffee lacks essential vitamins and minerals your body needs to function every day. Yes, coffee can wake you up but that effect will be temporary; by mid morning and afternoon, you will feel fatigue setting in. Also, coffee won’t fill you up! Don’t be hangry from 9 til noon, get those nutrients in before lunch!
My Recommendations
For the early birds: I recommend a cup of oat meal served with blueberries or raspberries with two full eggs cooked any way you like, lightly seasoned and a piece of wheat or rye toast. Try to stay away from bread whose ingredient includes enriched flour. The best drink you can drink is high quality h2o!
For the snoozers: I recommend making a breakfast smoothie using 8 oz of 2% or skim milk. Add a half cup of oatmeal and a half cup of blueberries or raspberries with half of a banana. Put a cup of Greek yogurt for texture and you’ve got yourself a mighty breakfast that will give you mighty powers!
Thanks for Reading! Now Go Eat Breakfast!
Andy Esho, Fitness Instructor
AFS Rochester Hills
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About the Author:
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Michael Stack is the founder & CEO of Applied Fitness Solutions and Frontline Fitness Pros. He is a faculty lecturer for the University of Michigan’s School of Kinesiology. He is also the creator and the host of the Wellness Paradox Podcast, produced in conjunction with University of Michigan.
Michael is an exercise physiologist by training and a health entrepreneur, health educator, and fitness industry advocate by trade. He is dedicated to enhancing the standard of practice of, and advocating for, fitness and wellness professionals to ensure they become an essential constituent in the healthcare delivery system.
With a career spanning over three decades in fitness, health, and wellness Michael has a deep knowledge of exercise physiology, health/wellness coaching, lifestyle interventions to mitigate chronic disease and leadership. He is credentialed through the American College of Sports Medicine (ACSM) as an Exercise Physiologist (ACSM-EP), Exercise is Medicine practitioner (ASCM-EIM), and a Physical Activity in Public Health Specialist (ACSM-PAPHS). Michael is a National Strength & Conditioning Association (NSCA) Certified Strength & Conditioning Specialist (CSCS), and a CDC Diabetes Prevention Program (DPP) Lifestyle Coach.
Michael received his undergraduate degree from the University of Michigan’s School of Kinesiology in 2004 and is currently a Master’s of Public Health (MPH) candidate at University of Michigan, with a specific concentration in health behavior and health education.
Michael is a board of directors’ member for the Physical Activity Alliance and Michigan Fitness Clubs Association. He sits on the University of Michigan’s School of Kinesiology Alumni Board of Governors. Michael is an expert curriculum reviewer for the American College of Lifestyle Medicine. Finally, he is a member of the executive leadership team for American Heart Association’s Heart Walk.
Michael lectures nationally for several health/fitness certification and continuing educations, including; IHRSA, the Medical Fitness Association, the National Strength & Conditioning Association, and SCW Fitness.