HOW TO PICK THE RIGHT BREAKFAST FOR YOUR DAY
NUTRITIONIST TIPS ON HOW TO MAKE THE MOST IMPORTANT MEAL OF THE DAY
Sorry McDonalds fans , no one ever built muscle with a McMuffin and no fat was ever fried with , well , a fry-up . Unfortunately for lovers of the day ’ s foremost meal , not all breakfasts are created equal . That said , picked right , the first feast of the day can be used to advantage as well as disadvantage . Here , according to some of the UK ’ s top nutritionists and health experts , are the best breakfasts for the day ahead .
BREAKFAST OF CHAMPIONS BEST FOR : BUILDING MUSCLE
If you ’ re off to hit the gym with the intention of building muscle , slow-release carbs and protein should be your priority . Sports dietitian Michele Macedonia suggests a homemade souped-up granola : a quarter cup each of granola , rolled oats , chopped almonds and raisins or dried cranberries , topped with low-fat milk . ( Pro Tip : add a scoop of unflavoured protein powder to your milk for an extra protein boost .)
“ As a post-workout measure to kick start the muscle-repair process , you should be aiming for 20g of additional protein ,” adds Macedonia . “ 6oz of fat-free ricotta , a cup of low-fat Greek yoghurt or 3oz of roast beef or chicken will help you bulk in the right places .
BRAIN FOOD BEST FOR : MENTAL PERFORMANCE
Heading into a big client pitch or exam ? BBC Good Food health editor , Roxanne Fisher , says that reading over your notes isn ’ t the only preparation you should be doing : “ Filling up on energy-giving oats and eggs – which contain choline , proven to boost cognitive performance and memory – will help .”
Staying hydrated is also key , as it helps your brain work faster and process better . The NHS recommends 1.2 litres of water a day , so make sure you ’ re chugging that alongside your nervy espresso before you head into the boardroom or exam hall .
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