Looking to increase your overall health? How about boosting your body’s immune system. Maybe you even want to lose weight. Starting your day with a complete breakfast can help you do all three. Breakfast can even improve your performance in the gym or on race day.
Eat Breakfast for Better Performance
If you’re up at dawn lacing up your running shoes and heading out the door for a morning run by six without eating breakfast, you’re not performing at your best. According to Jenna Bell-Wilson, a nutrition and exercise instructor, when you run in the morning without eating breakfast, it will feel like keeping your pace is harder, you won’t be able to reach high intensities and you’ll end up burning fewer calories because your body is going into “conservation mode” from the lack of food-fuel in your system.
Think about it like this: when you wake up in the morning, you’ve been fasting for the past 12 hours. During your sleep time your muscle and liver glycogen levels drop along with your blood-glucose. These are all crucial energy sources that should be properly fueled before working out or running for best performance.
The best breakfast foods for athletes are rich in both simple and complex carbohydrates, have high-quality protein sources and have small amounts of healthy fats.
Eat Breakfast for a Stronger Immune System
So, your mom was right. Breakfast is the most important meal of the day. If you want a stronger immune system, fuel up with breakfast each morning. Cardiff University researchers found that people who eat breakfast are less likely to catch colds or the flu and other respiratory illnesses. Also, researchers out of the Netherlands found that eating a big meal early in the day increases your body’s natural anti-viral agents by 450 percent.
Eat Breakfast to Lose Weight
Eating a morning breakfast can jump-start your metabolism and certain food choices can help you burn fat even more. Eating a breakfast that’s high in resistant starches (like oatmeal or bananas) signals your body to use fat for energy. If you’re skipping breakfast, your blood sugar is dropping which leads to less energy. Oftentimes, to battle low energy, people will turn to high-fat snack foods to remedy hunger around mid to late morning. According to HealthyEating.org, people who skip breakfast compensate for it later in the day with refined carbs, fats and less veggies and fruits. Eating breakfast will help you avoid overeating throughout the day.
Eat Breakfast for Better Health
Skipping breakfast has been linked to health risks including obesity and high blood pressure. But studies out of Harvard have shown that making up for lost breakfast calories or over indulging later during the day isn’t to blame. Rather, it’s the fact that the body continues fasting for longer, resulting in metabolism disruption. The study found that men who skipped breakfast were 27 percent more likely to experience a heart attack or die from heart disease. Not eating when we wake up amplifies out stress levels and can have a harmful impact on our day-to-day lives. For instance, the study also found that the men who skipped breakfast and put their bodies in a state of fasting were more likely to be smokers, drinkers and the control group was also more likely to be single and non-active. It’s seems like there’s a correlation between stress and coping methods. So, eat breakfast.