Breakfast for champions: 5 options

Breakfast for champions

It is clear the breakfast is one of the most important meals of the day because it fills the body with energy, nutrients and it prepares it in order to cope with the demands of the day. Breakfast (in English break-fast which means stop fasting) can be consumed even a few hours after waking up and it is necessary for people engaged in sports or competitive sports.

Research has shown that eating breakfast is directly related to the improvement of attention, concentration and physical activity with increasing efficiency.

An athlete’s breakfast must provide 1/3 to 1/4 of the daily energy needs and should consist of protein, fat and carbohydrates.

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Carbohydrates give the body immediate energy in the form of glucose, proteins help in maintaining muscle mass after an extensive workout while fats help absorb some vitamins. However, it should be clarified that fats are divided into two categories, the healthy fats that are monounsaturated and polyunsaturated, which are mostly found in nuts, in ‘tahini’, olive oil and fish and unhealthy fats such as butter (and all the processed foods which contain butter such as biscuits, croissants, etc) and fried foods.

Breakfast is a very important part of a balanced nutritional education and it is essential for all those involved in Aerial Acrobatics or Pole Dancing either as amateurs or professionals.

That’s why, depending on your schedule and your needs, you should consume a balanced breakfast with all the nutrients. Make sure you have a variety and colorfulness to ensure the consumption of most vitamins and minerals as well as energy.

Breakfast for champions: 5 options

For extra energy create a breakfast with variety and a lot of imagination!

Option 1:

Low-fat yoghurt
Grains of rice and/or barley flakes
Chia Seeds

Option 2

Scrambled eggs with 2 eggs and some milk
Whole wheat tortilla
Natural fruit juice

Option 3

Toast with whole wheat bread
Low-fat cheese
Fruit Smoothie

Option 4

One slice of whole wheat bread
Whole grain’ tahini’
Dried plums

Option 5

Whole wheat bread
Cottage Cheese
Avocado slices
Fruit of your choice

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Kiriaki Kaldaridou


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