Nutritionally what is the best I could consume for breakfast?

I'm currently maintainining my weight of 59kg and I'm 166cm tall and throughout the week I normally do weights three times a week, run twice a week depending on the week but at the moment 16km is my maximum distance, do one spin class and have a day off. I want to build more lean muscle and maintain my weight and have recently switched from muesli to porridge and finding more energy and dropped an kilo.

What my question really is what is the BEST thing for my body to eat first thing in the morning which is relatively low in fat and calories?

Breakfast is an important meal.....

My breakfast vary according to demand, since you're active, yours should too. Have you heard of the concept of "fueling for demand"?

If you're gonna eat breakfast but then get behind a computer for 3-4 hours until lunch, then you'll be relatively inactive and only need about 200-275 calories. I'd go with some low-sugar oatmeal and any source of protein.

If, however, you're about to run off to a spinning class and/or some weight-training, I'd go 50% more on the oatmeal & protein and add some fruit as well. Figure to the tune of about 275-450 calories. Your body can not metabolize fat fast enough to fuel an intense muscle contraction (weight-lifting) and in the morning your blood-sugar is pretty flat.....fuel it up cause you're gonna need it to burn! Fat burns in a carbohydrate flame....you'll get more out of your workout when you have sufficient energy to start with!

The other thing to consider is your glycemic index. If my trainer is going to show-up for weight-training in the next 10 minutes, I'm hitting the Orange juice...the sugar will be in my bloodstream in no time. If I'm headed to the gym and have the time, then Oatmeal with lots of blueberries or raisins sprinkled in is a good pick.

You know the drill...whole foods, healthy foods...none of that processed junk. I'm going to say this right now: I don't know if this is accurate, but I rather figure your energy comes from 1/3's....1/3 from what you ate the day before, 1/3 from what's in your blood & glycogen supply as you start working-out and 1/3 from what's in your stomach digesting. Of course, the blend changes and what's in your blood came from yesterday, but still....you get the idea.

All meals should have some protein....beyond that are the carbs that give you energy: oatmeal is slow, fruit is medium and fruit-juice is fast. Look at what you're about to do and consume accordingly. A lot of what I wrote issubject to extreme review, so take it for what it's worth. In the end, you have to find what works for you and it sounds like you've already got it going on very well!

Btw...you're welcome to spend every penny I own....just leave all the nickels, dimes, quarters and especially the paper money alone!

Big 3-4 egg Omelette, with lot's of ham, mushrooms, and green peppers, lot's of protein, and will hold you until lunch, guaranteed.

I dont know what time you have your breakfast, but holding until lunch is nooo good for me. That would mean i have 5 hours away from eating.

This is my ultimate breakfast, dont have it much but id like to have it everyday.


- 5g Glutamine.
- 1 Bowl of Museli with semi skimmed milk.
- 3 Scrambled eggs with wholemeal toast.
- 40g Protein shake

I'd love to have eggs but for some reason something inside me screams 'NO EGGS THEY'RE FULL OF FAT"

You shouldn't worry, the egg is probably the most nutritious single source you will find out there, and the fat will keep you satisfied until lunch. Fat has been the escaping goat since the '70s don't be afraid of it, keeps u full for longer.

If I have time to cook a proper breakfast I usually cook myself a pack of bacon (250g), 3-4 sausages, 1 or 2 eggs, some fried cherry tomatos and mushrooms and a very long shot of Espresso from the Bialetti

On training days it's often just a protein shake and a banana

Best wishes,

Chillen

My standby is 1/2 cup(before cooking) steel cut oats, 2 tbsp PB, 2 cups skim milk. You may have to cut down the volume though LOL

Now your talking, thats usually my weekend breakfast...

I have to have another 3 hash browns, beans, toast, spam

Here is what I eat every morning, first thing after waking up:

-3 whole eggs and 3 egg whites, scrambled
-3/4 cup (before cooking) oats, and I mix in Splenda or sugar-free preserves
-Sometimes I'll throw in one piece of fruit or one piece of whole wheat toast

Yum! Can't wait till tomorrow morning...

Hate to admit it, but I hardly eat breakfast.

But when I do something I love to eat for breakfast is
1/2 cup of dry oatmeal
1 table spoon of honey
1oz crushed nuts

Mmmm

I envy you in being able to run 16km! I'm approximately the same measurements as you (160cm and 58kg). Anyway in answer to your question I would suggest eating a good cereal and toast. I do RPM (spin) 4 times a week, cardio x weights twice a week. Breakfast is my biggest meal of the day and I chomp down 2 weetbix with milk, piece of toast with turkey on top and a low fat yoghurt and find it gets me through a workout quite well

a bowl of oatmeal is pretty much all i eat but every other bluemoon i might cave in and fix a bacon-egg-fried salami and cheese sandwich

I'm biased, cause I think my breakfast is the ****, but I use a coffee grinder to whip up 50 grams of oats, 15 grams of flax seeds, then add a couple scoops of ON whey. AWESOME carbs, fats, and protein, right in one little simple meal. So tasty too.