Breakfast is an important meal for overall health, revs your metabolism, is a key component to weight loss, and helps athletes recover from exercise.

Whether you are planning a run, bike, swim, or a strength training workout at the gym, you need something that will fuel you with some quick energy from simple carbs and sustain you with complex carbs, healthy fats, and protein.

Eat at least 1 hour before you exercise if you have experienced digestive problems.


Simple carbohydrates, or sugars, are found in fruits, dairy products, and vegetables as well as sugary treats such as candy.

Complex carbohydrates, or starches, are found in rice, grains, and oatmeal and also provide vitamins, minerals, and fiber.

Add fats that are liquid at room temperature such as Monounsaturated fat, Polyunsaturated fat, Omega-3 fatty acids over Saturated and Trans fats that are solid.  Choose lean protein sources from eggs, meat, and nuts.

Pre-workout Breakfast Suggestion – Delicious, nutritious and low in calories and fat; high in fiber, vitamins, and protein


– ½ – 1 cup of steel-cut, quick, or rolled oats (depending on body weight) and prepare as per package instructions
– ½ cup of sliced fruit such as banana, apples, peaches, apricots, pineapple, or berries
– 1 cup of skim milk
– ¼ to ½ cup of chopped walnuts

For more breakfast ideas follow this link.

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