5 Minutes to a Better Morning

I have noticed a trend on people’s food logs in my facility – breakfast either breaks the 4 main habits I look for or is practically non-existent. Breakfast is one of the most important meals of the day. In fact, on days you don’t train it is the most important meal by far (your post workout meal is almost as important).

You are waking up after a long period of not eating and your metabolism is already sluggish. Eating a big shot of protein (20 grams for the ladies and 30-40 grams for the guys) plus some good carbs from fruits, vegetables and/ or oatmeal will rev your metabolism back up. This will make a huge impact on your energy levels, food decisions throughout the rest of the day, performance and your body composition.

It’s like getting ready to go on a long trip in your car and forgetting to fill the fuel tank or just putting a few dollars worth in. You’re not going to get very far before the fuel light goes back on and Jerry’s Discount Gas Station (junk food) starts to look pretty good. In fact, study after study has shown that not only eating, but eating a lot at breakfast is a primary habit for those that make big and lasting changes in their physique and performance levels.

So, make sure that you eat something for breakfast and try to have it be more than a piece of fruit and some string cheese. That is a great mid morning snack but you need to get more into your system first thing in the morning. Since time seems to be a big excuse one of the fastest and easiest ways to do this is to prep a smoothie at night for you to blend up in the morning.

Everyone should have a list of the mtb-super-shake-recipies I posted before. Simply put everything in the blender except for the milk or water you are going to use as the base and put it in the refrigerator. First thing in the morning just finish the smoothie prep and blend it up. Viola…a quick, nutritious breakfast on the go! This will take less than 5 minutes so all the excuses are now thrown out the window.

-James Wilson-

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WordPress Comments:

  1. Jakub says:

    What is your opinion about eating nutella (with white bread) on breakfast?

    Thanks for posting these recipies, I haven’t seen it earlier 🙂 Gonna try it soon

    Reply • April 19 at 2:00 pm
    • bikejames says:

      Its better than nothing but not as good as one of those smoothie recipes. Darn good eating, though.

      Reply • April 20 at 6:29 am
  2. Peter O'Lochlann says:

    Hi James,

    Honey or Agave nectar is a far better alternative to splenda.

    Kind Regards,

    Reply • April 19 at 2:43 pm
  3. Leith says:

    Thanks for the great info James! Another thing I have found is that I feel better when I drink a couple glasses of water first thing before I eat in the morning. Helps with hydration and gets things “flowing”.

    Reply • April 20 at 8:13 am
  4. Mike says:

    Hi James,
    breakfast has always been the most important meal for me so I’m eating a lot in the morning (sugar free cereals with nuts and some fruit, eggs). I saw that your recipes are very let’s say protein dominant and you only add some carbs in the form of fruit. Wouldn’t it be better to also add some oats to the shake or have a slice of whole wheat bread with it?

    Reply • May 4 at 7:51 am
    • bikejames says:

      Sure, you could do that. The shakes are meant for a quick breakfast option, not really a “best case scenario”.

      Reply • May 10 at 6:27 am

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James Wilson