For some, Breakfast is the most important meal of the day, but others can do without easily. The nutritionist Dr. Alexa Iwan recommends basically to eat in the Morning something: “The Breakfast provides the perfect opportunity for the best to supply nutrients.”

Who is a balanced, regularly and fresh the wakes up eats, in the morning, with a slight hypoglycaemia. This is perfectly normal. “Here, it makes sense to eat something, to chase away the morning Blues,” says the expert. “My experience also shows that people who Wisely early pieces that are also in your other diet mindful.” (Power-Breakfast: With full of energy in the day)

A healthy Breakfast consists of three components

This Breakfast does not mean that you get up and right a little to eat. “A Breakfast can also take place in the first two hours after waking Up,” says Ivan. “And it doesn’t have to consist of a huge Portion.” Who in the morning don’t eat Breakfast, which otherwise runs the risk to overeat at lunch or to get in between cravings for unhealthy Snacks.

A healthy Breakfast should include three components: complex carbohydrates, fresh fruit or vegetables and a protein supplier. “In addition, natural yogurt, or soy milk with muesli, nuts and fruit, for example,” says Ivan. Another possibility is a whole grain bread or a bun with tomato, cucumber and cheese, or an Egg is. “Another variation is a fresh-squeezed orange juice and a key Porridge,” says the nutritionist. “Also a vegetable and fruit Smoothie with cereal can be a great Breakfast.” (So much truth behind these 8 diet myths)

Athletes benefit from oatmeal

To do Sport, to the special requirements of the Fitness-Breakfast: It’s supposed to give energy and at the same time, long saturate without getting tired. “Who does a lot of Sport, may be at the carbohydrates generous,” says the expert. This applies generally for the diet, but especially for the food in front of the sports units. “The Breakfast can be a good basis,” says the nutritionist. Well suited oatmeal, for example. “They offer for athletes is a very effective nutrient range.”

Protein plays in turn according to Ivan at Breakfast not quite so big a role: “I would not forego Breakfast on protein, but first of all, the body needs carbohydrates to get into the gears.” At dinner, the situation is different: There is protein to be particularly favorable. “In the night of the body’s repair processes and protein is very important.” (More on the topic of Breakfast, columnist Max funny man)white

Prepare Breakfast in advance

An uncomplicated Fitness-Breakfast is good with so-called Overnight Oats prepare. “These are mixtures with oatmeal, the you lay a hand on in the evening and the overnight in the fridge to sources,” explains Ivan. Another possibility-grain porridge, can be used for three days in advance to prepare is Fresh. A recipe of Alexa Iwan there are, for example, on your Blog goodfood-blog.de/frischkornbrei.

Whether and to what extent, a Breakfast is reasonable, depends always from the respective life situation. Who makes, for example, a variant of the interval fasting, when he is eating in a time window of eight hours and then 16 hours of fasting (16:8-interval fasting) and in the evening with friends to eat something like, but hardly, the Breakfast skipping. “It is not a question, to save calories, but first and foremost is to bring the body to phase in a fast mode, the many people is good,” says Ivan. (Exactly the interval of fasting)is

Healthy Fitness Snacks for during the day

Just as important as Breakfast is the healthy food in the course of the rest of the day. With little effort, Fitness for Snacks to prepare. “Most of the people here think much too complicated,” says Ivan. “There must be no special Snacks. It is important that the foods are fresh and unprocessed.” Well nuts with grapes or bananas are suitable, for example. Also a chopped Mango with almond leaves splinters in a Tupperbox well take.

“A black bread with cucumber and cream cheese, or Similar, is definitely healthier than any Convenience Snack,” advises the nutritionist. If you like raw food, you can fill also a bread box and a damp cloth on the Sticks place. So you stay fresh longer. A quark with Herbs for Dipping, or cheese cubes you can take in addition. One last tip, when you take Snacks on the road: “caution-bought granola bars,” warns Ivan. “This are sometimes a good third of the sugar.”

This article was authored by (Maria Berentzen)

*The contribution of “in a perfect Fitness Breakfast” is published by GQ. Contact with the executives here.