October
19

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 smoothie recipes I posted before (if not click on this link). 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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  1. Simon says:

    James: Sorry if I missed this from an earlier blog, but what are the “4 main habits” you’re referring to? I read your 3 steps blog.

    Reply • October 19 at 2:30 pm
    • bikejames says:

      I use a condensed version of John Berardi’s 7 Habits of the Highly Effective Diet articles you can find on http://www.t-nation.com. In order to make things simple for people when they start I just use the 4 main things I want to see with each meal:

      1. Lean protein source
      2. Fruits and/ or vegetables
      3. No refined carbs
      4. No calorie containing beverages

      John also includes:

      5. Eat every 3 hours
      6. Get a equal amounts of saturated, monounsaturated and polyunsaturated fats in your diet
      7. Plan to break the rules 10% of the time

      When trying to get people to think about what they are eating I just have them concentrate on the 4 I listed above but the other 3 are obviously important.

      Reply • October 20 at 10:17 am

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James Wilson
Author and Professional
Mountain Bike Coach
James Wilson