Even the most recent scientific studies have confirmed that breakfast is the most important meal of the day . Among the benefits of nutrient absorption after a good night's sleep are, for example, improved mental clarity, a greater sense of satiety in the early hours of the morning, and optimal energy intake during the other meals of the day. All of this, however, on one condition: a balanced breakfast .
Why is it important to have a balanced breakfast? The Enervit Team's experience suggests four steps to learn how to prepare a balanced breakfast, enabling anyone to reap the benefits listed above in the medium to long term.
People often skip breakfast either because they're short on time or simply don't consider it that important. When they do have the opportunity to sit down to eat, they often eat it quickly without paying attention to the foods they choose. The negative result is that they quickly feel hungry again.
1. Eat breakfast within an hour of waking up
To get the most benefits, the best option is to eat breakfast within an hour of waking up . Eating more than 60 minutes further depletes the glycogen stores stored in the liver and the muscle proteins already used during the overnight fast. For those who choose to train on an empty stomach upon waking, the best option is to eat breakfast within 30 minutes of finishing the workout.
2. Balance nutrients
Studies by the Enervit Team have shown that eating a Zone breakfast (i.e., a balanced breakfast with 40% carbohydrates, 30% protein, and 30% fat ) provides significant benefits related to satiety and clarity. But how do you achieve this balance?
First of all, the ingredients must be high-quality. Here's an example:
- Carbohydrates: spelt, rye, barley, oats (ancient grains with a favorable glycemic impact);
- Proteins: low-fat plain yogurt (Greek or soy yogurt are also fine), ricotta, or egg white;
- Fats: walnuts, almonds, sesame seeds or flaxseeds
But how can we combine them? A good, balanced breakfast, in addition to providing a caloric intake according to the 40-30-30 formula, should contain 0.3 g of protein per kg of body weight .
Let's look at two practical examples based on an average protein requirement of 20 g:
- 80g of cow's milk ricotta with 140g of raspberries and a sprinkling of cocoa
- 4 scrambled egg whites, accompanied by 20 g of toasted wholemeal bread
- 2 walnuts
Or:
- 40g of toasted wholemeal bread
- 60 g of smoked salmon
- 30 g spreadable cream cheese
- 1 kiwi or 1 small fruit
- 6 almonds
Our hectic lives, however, don't always allow us to have breakfast like this. So, you can resort to milk protein supplements or vegetable proteins (such as pea and rice), depending on your nutritional preferences. Furthermore, the EnerZona line includes a variety of products designed to ensure the perfect 40-30-30 balance. Examples include gluten-free pancakes with no added sugar and balanced biscuits .
3. Add a hot or warm drink
To benefit from the rehydrating effect and promote better absorption of micronutrients by the body, it is advisable to add a hot or warm drink to breakfast, depending on the season: tea (green or white), or coffee or barley drink, preferably unsweetened.
4. Take high-quality Omega-3s
The benefits of omega-3 fatty acids from marine sources are widely known. So, it's best to take advantage of them. The advice is to take them immediately after breakfast (with a glass of cold or room-temperature water) to never forget. But it's important to remember that not all omega-3s are the same. Therefore, it's best to always choose those certified by IFOS, Orivo, and Friends of the Sea. If you prefer capsules over a liquid formulation, those with Entericare® technology will improve absorption and reduce the risk of a bad taste.
BIBLIOGRAPHY
Elena Casiraghi, Nutrition is not competition , Cairo Editore 2020
Beatriz López-Melgar, José M Mendiguren, Borja Ibáñez, Héctor Bueno, José L Peñalvo. The Importance of Breakfast in Atherosclerosis Disease: Insights From the PESA Study . J Am Coll Cardiol 2017 Oct 10;70(15):1833–1842.
Barry Sears, The Positive Nutrition , Sperling & Kupfer 2017
NS Gajre, S Fernandez, N Balakrishna, S Vazir. Breakfast eating habit and its influence on attention-concentration, immediate memory and school achievement . Indian pediatrics, 2008 Oct;45(10):824-8.