Happy Monday. Last week we went over a more effective form of conditioning and cardio, which only takes about a third of the time you’d usually be on the treadmill. This week I thought I’d try something new, and talk about the one thing many people either neglect or have no real clue where to start with – breakfast.
If you don’t know already, this is the most important meal of your day – for more reasons than one.
Let’s get started.
Many, many moons ago, I used to be one of those people who didn’t believe in breakfast. Bear in mind, this was many moons ago – you could’ve said this was part of my dumb and stupid phase – although there are some people well into older years who still have this phase anyway, simply by skipping breakfast.
I had all the same excuses most people who do skip breakfast have – no time, a meal too early doesn’t settle well with my stomach, I don’t know where to start, blah, blah, blah.
Then I learnt that like water, breakfast is crucial to kickstarting your day – and your body’s engine.
You get where I’m going with this – like some of you reading this post, I’ve been there before…but once I got over that hump of dumbassery, mental laziness, and genuine naivety, via the means of going through some pretty unfavorable situations in my work, I learnt how to make breakfast a priority, and make getting a good breakfast as efficient and filling as possible.
One thing I probably learnt the fastest is that the reason why some people skip breakfast or can’t be bothered prioritizing it is because most breakfast suggestions just plain suck.
Let’s take a minute to think about your typical Western breakfast.
Depending on where you’re from (either European, Canadian, or American), off the top of my head most breakfasts contain something like pancakes, bacon, waffles, white bread, eggs, sausage, pastries, potato (e.g. hashbrowns), some form of liquid sugar, etc, etc…
That’s all fine and dandy as a cheat treat after you’ve burned a boatload of energy in a 2 hour boxing session the night before or just gotten back from deployment, but as a day-to-day thing, it’s no wonder so many feel lethargic post-breakfast.
The key problem with most of the food mentioned is the sheer glycemic load (I elaborate further on what glycemic load is and the effects of it in both SUPP UP. On The Go and SUPP UP. At Home nutrition books) – mostly from the selected carbohydrates – you get coursing through your bloodstream after consumption.
In layman’s terms, your body gets a major sugar crash because while you think you’re filling up your tank and fuelling yourself for the day, consuming that much fuel, of that type, is a little like flooding your motorcycle’s engine by pumping its choke too much.
So like I say in my books, keep it simple, stupid.
Depending on what you’re doing that day, your breakfast changes.
For now, let’s just focus on getting you full, for at least 3 hours, no matter where you are. The key to that? Water. Proteins. Fats. In that order.
It takes 5 minutes and you’ll be full at least until lunch.
SUPP UP. 5 Minutes to Full Breakfast
Makes: One filling breakfast
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Items Needed: A knife (optional). A protein shaker bottle. A water bottle.
- 1 L/32 Fl. Oz. with some added salt (learn the exact dose here)
- 250 mL / 8 Fl. Oz.
- 50-60 g Whey concentrate protein powder (roughly two heaped/packed scoops)
- 1-2 Decent sized avocados
- Salt (sea or pink)
- Take the 1 Litre of water and fill your water bottle with it – add non-iodized salt.
- Drink it. Brush your teeth. Wash your face. Shower. Get dressed.
- Take the 250 mL of water and fill your shaker bottle – throw in your whey protein.
- Shake it. Drink it.
- Cut/peel open your avocado(s).
- Eat it/them.
Few things to mention.
Yes – water.
I usually start the day with about 1 litre (32 fl. oz.) as soon as I wake up (with a mix of salt added in so I don’t flush my sodium levels). If you’ve learnt anything while being in the military or just into health and fitness over the years, it’s that if you’re hungry, you’re more than likely dehydrated – water fills you up, among many, many other things.
Yes, whey protein.
if you’ve read either SUPP UP nutrition books, you’ll know the benefits of drinking whey in all forms, especially concentrate – If you haven’t, well…you know what to do. For now, it’s important to know that it’s light on the stomach early in the morning, and your body absorbs it like a sponge.
Avocado is packed with healthy fats, and considering both protein and fats are very satiating nutrients, you’ll stay fuller, longer.
The important thing here is to take your fats after your protein – in this case, protein shake first, avocado last. There are numerous benefits to eating avocados, of which I elaborate on in both nutrition books.
Healthy fats in the morning are also really good for your heart. I recommend picking up a copy of SUPP UP. No Bull, Whole Food Military Nutrition At Home if you’re not currently deployed to understand the importance of fats and the role they play in heart health – they’re more important than the latest health fads may have you believe.
There you have it. No more excuses, no more post-heavy-breakfast lethargy, no more mid-morning hunger.
And now time to plug away (these muscles ain’t gonna feed themselves)…
If you liked this recipe, share it.
If you really like this recipe, but don’t have the SUPP UP. books yet, buy either SUPP UP. On The Go or SUPP UP. At Home E-BOOKS now, and discover what other, unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop).
Both books have recipes that provide nutritional breakdown so it makes things dead easy (as a heads up, this isn’t a recipe from the book).
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
SUPP UP. – Get your copies now.
If You Know How To Fuel and Train Your Body, Where You Are Matters Less.™
– SUPP UP.