[vc_row css=”.vc_custom_1458107433552{background-position: 0 0 !important;background-repeat: no-repeat !important;}”][vc_column width=”2/3″][vc_column_text][wpspd-heading size=”h2″]What’s so special about breakfast?[/wpspd-heading]

We have all heard it before; breakfast is the most important meal of the day. In theory it sounds great, but with busy lifestyles and all the confusion about what is best to eat at what times, most of us can admit to grabbing a bagel while rushing out the door, or stopping by the most convenient fast food outlet.

Here are a couple of reasons to make sure you start the day off with a nutritionally balanced breakfast.

  • Researchers have found that Individuals who skip breakfast have the tendency to overeat throughout the day and have more body fat than those who eat breakfast1, 2
  • Eating breakfast will actually determine how well you metabolism will function throughout the day1, 2

 

Protein:

First thing in the morning after fasting through the night, our body’s amino acid stores are low, meaning we are in a catabolic state (muscle breakdown) whereas if your goal/s include losing fat, healthy body composition, or building muscle, we want the opposite, an anabolic state (muscle building)4.

  • You will require 30-40g of protein per meal to optimize anabolism and decrease catabolism3, 4.

 

Carbohydrates:

There are currently two camps of thought regarding carbohydrates in the morning; some say eat them and others say don’t.

Reasons for carbohydrate:

  • liver glycogen stores are low in the morning
  • Insulin sensitivity is at its highest
  • Elevated cortisol levels

Reasons against carbohydrates:

  • Release of serotonin which can make you sleepy
  • Insulin spike from high sugary carbohydrates such as cereals increases fat gain and hunger.
  • Insulin sensitivity is high in the morning; this is also true for your fat cells, which increases the likelihood of gaining fat.

Quality over quantity is key here, within reason. Using high GI carbohydrates such as cereal, bakery goods or fast food will increase the likelihood of fat gain and increased hunger much sooner than using a lower GI carbohydrate such as oatmeal5. Researchers have also concluded that people who consume low GI carbohydrates burn 2-3 times more fat than those using high GI carbohydrates6.

 

Fat:

Just because you cut back on sugary carbs in the morning doesn’t mean you should skimp on fats. Interestingly enough, consuming higher-carbohydrates in the morning will program your body to primarily run on carbohydrates throughout the day whereas consuming a lower carbohydrate, higher-fat breakfast will program your body to burn fat for fuel; favoring body composition.

 

Putting it all together

To maximize your physique goals and fullness levels, I recommend the following

  • 30-40 g of protein from meat, egg or dairy
  • Low-to-moderate amount of carbohydrates <30 g of low glycemic carbohydrates such as oatmeal or brown rice
  • Roughly 20 g of fats from sources such as Avocado, eggs, olive oil, coconut oil, grass-fed-butter etc.

This seems to be an ideal ratio of macronutrients to obtain a lean and muscular body composition. If you are new to counting calories or macronutrients, use an app like myfitnesspal or EasyDietDiary to make sure

 

 

  1. de Castro, John M. “The Time Of Day And The Proportions Of Macronutrients Eaten Are Related To Total Daily Food Intake”. BJN05 (2007): n. pag. Web. 14 Apr. 2016.
  2. Merten, Michael J., Amanda L. Williams, and Lenka H. Shriver. “Breakfast Consumption In Adolescence And Young Adulthood: Parental Presence, Community Context, And Obesity”. Journal of the American Dietetic Association8 (2009): 1384-1391. Web. 14 Apr. 2016.
  3. Layman, Donald K. “Dietary Guidelines Should Reflect New Understandings About Adult Protein Needs”. Nutrition & Metabolism1 (2009): 12. Web. 14 Apr. 2016.
  4. Deutz, Nicolaas E., and Robert R. Wolfe. “Is There A Maximal Anabolic Response To Protein Intake With A Meal?”. Clinical Nutrition2 (2013): 309-313. Web.
  5. “Weight Gain And Insulin Sensitivity: A Role For The Glycaemic Index And Dietary Fibre?”. cambridge.org. N.p., 2016. Web. 14 Apr. 2016.
  6. Stevenson, E. J. et al. “Fat Oxidation During Exercise And Satiety During Recovery Are Increased Following A Low-Glycemic Index Breakfast In Sedentary Women”. Journal of Nutrition5 (2009): 890-897. Web.
  7. Ursin, Reidun. “Serotonin And Sleep”. Sleep Medicine Reviews1 (2002): 55-67. Web. 19 Apr. 2016.

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