Among these experts is Jessica Crandall, a registered dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. “A lot of times, people think they know about nutrition because they eat,” she says, “but you need large bodies of science and research to know what our bodies actually need.”
And the research shows that there are good reasons to eat breakfast.
Fuel and Nutrition
The basic formula for breakfast: Pair carbs with proteins. The carbs give your body energy to get started and your brain the fuel it needs to take on the day. Protein gives you staying power and helps you feel full until your next meal.
It can be as simple as a combo of:
- Whole-grain cereals or bread for carbs
- Low-fat milk, yogurt, or cottage cheese for protein
- Fresh fruit or veggies, again for the carbs
- Nuts or legumes for even more protein
Should you eat before you hit the gym? Sabrena Jo, a personal trainer and a spokeswoman for the American Council on Exercise, says if you’re the kind of person who wakes up hungry, try a snack before your morning workout. It will help you improve your performance and stave off fatigue and shakiness.
Keep it light though. Your body stops digesting when you exercise, and a full meal will slosh around in your belly. That can make you bloated or queasy, especially when you’re doing a high-intensity workout.
“I would definitely eat something post-workout,” Jo says. “A normal breakfast with some good carbohydrates and protein should be fine.”
The most common mistake we make is not enough protein at breakfast. Crandall says adults need 20-30 grams of protein in the morning, which varies by gender and how active you are, to keep up our muscle mass and metabolism. That translates into a 6- to 8-ounce portion of Greek yogurt with a couple of spoonfuls of flaxseed, or an egg and a few links of turkey sausage.