Home' Trinidad and Tobago Guardian : September 25th 2015 Contents A28
body & soul
Guardian www.guardian.co.tt Friday, September 25, 2015
YOUR DAILY HEALTH
News and advice
Breakfast, as you may have heard, is the most
important meal of the day. It helps control energy
intake, protein in the morning equates to better
appetite control and fuelling up with carbs before
exercise is your best bet for a solid workout.
It s not, though, the be-all and end-all. "Some
people feel sick eating in the morning so I wouldn t
recommend forcing it down," says online strength
and nutrition coach Scott Baptie.
"It s certainly a good idea but it s by no means as
important as lore would have you believe."
If you are going to fuel up first thing (and you
really should), be picky about what you eat. Depending
on your training goals, breakfast should take very
different forms. The magazine Men s Health teamed
up with Baptie to provide the 15 best breakfast foods.
Whether you re trying to bulk-up, trim down or just
prime the ol grey matter, here is some nutrition
Best bulking breakfast foods
EGGS: Eggs are great, aren t they? 12.6 per cent
of the weight of an egg is high-quality protein, which
equates to 5.53g---if you have two for breakfast you ve
just clocked up 20 per cent of your RDA. The essential
amino acid profile and high digestibility of egg protein
makes it one of your best sources to kickstart in the
morning. Your day will go oeuf.
COTTAGE CHEESE: It might be your grandma s
favourite, but bodybuilders swear by cottage cheese.
11g of protein per 100g might not sound like the
excess you re gunning for, but this shot of casein
protein will keep you primed all day. Casein is absorbed
into the bloodstream slowly, keeping your muscles
ready for action. Just don t eat the whole tub.
OATS: Although jam-packed with minerals, slow-
release carbs are the real name of the game when it
comes to porridge, with a 158g serving providing 607
calories. These aren t empty, though: that same bowl
just plated up 26g of protein. The accompanying
dietary fibre means that your oats won t sit flat, but
will fuel your exercise all day long.
YOGHURT: Not only is yoghurt a great source of
protein, it also takes care of your immune system:
Best breakfasts for men
a study in the American Society for Clinical Nutrition
found yoghurt can increase resistance to immune-
related diseases. If you re stressing your body in the
gym, you need to take care of it. Spoon on top of
your oats, not the cottage cheese.
FLAX SEEDS: Healthy fats and fibre are crucial
for packing on the right kind of pounds, and flax
seeds are one of the best sources of both. They can
mixed into a blended protein shake with ease and
you can also add yoghurt and oats with some fruit
for a calorific, bulk-up breakfast. Bonus: it ll keep
control of your cholesterol levels. (menshealth.co.uk)
BEST FOR WEIGHT LOSS
Green tea: "Green tea contains the antioxidant
ECGC, which has been reported to increase fat
oxidation," says Baptie. Oxidation is the process
of your body burning fuel for energy, in this case
using fat. Replace your morning coffee with a
mug of green to kick obesity out of the park.
Low-fat natural yoghurt: So how can yoghurt
be good for both weight gain and weight loss?
It's all down to the protein: with 10g of the good
stuff per 100g of yoghurt, it eases satiation and
helps minimise the loss of muscle that can
accompany fat loss, says Baptie.
Pears: "Pears are charged with healthy
phytonutrients," says Baptie. For the biology-
phobes among you, phytonutrients are powerful
antioxidants that are also anti-inflammatory.
What this means for your weight loss campaign
is the cavalry has just arrived: anti-
inflammatories aid cardiovascular health, so your
exercise regime can torch fat faster.
Cinnamon: "Cinnamon can help improve
insulin sensitivity", says Baptie. If you're looking
to up your game when it comes to body
composition, that's got a big green tick stamped
across it. Even better, it boosts metabolism,
keeping you gunning for weight loss all day long.
Cinnamon challenge, anyone?
Eggs have great protein and healthy fats.
Links Archive September 24th 2015 September 26th 2015 Navigation Previous Page Next Page