4 Expert Breakfast Hacks For All-Day Energy

Plus, how to make a no-fuss breakfast on even the busiest days.



We have all been told that breakfast is the most important meal of the day at some point in our lives, and for good reason! If the right foods are chosen for your first meal, eating a healthy breakfast can give you more energy throughout the day vs. when you skip it. Committing to noshing on some healthful food before you run out the door is an overall good move, and with these breakfast hacks, that’s easier than ever!

But, before diving into those hacks, it’s important to note that it’s super important to eat the right foods every morning for breakfast. Yes, chowing on a donut and sugary coffee is absolutely delicious. But the high sugar/low fiber and protein combo will likely leave you crashing a few hours after your enjoyment. To get the all-day-energy benefits of eating breakfast, here are four breakfast hacks to remember when you are thinking about your energizing breakfast.

RELATED: 8 No-Cook Breakfast Ideas For All Morning Energy

4 Breakfast Hacks For More Energy

#1 Include Some Protein, Healthy Fat, and Fiber With Your Meal



Yes, grabbing a bagel on your way out the door is convenient, but that doughy choice isn’t going to give you the staying power that you need for sustainable all-day-energy.

Eating foods that contain protein, healthy fats, and fiber will give your meal that stick-to-your-ribs feeling that will help you keep going on the busiest of days.

Why? Protein has been shown to be one of the most important nutrients to support satiety. And the healthy fats and fiber can slow the rate of digestion, and therefore help you have sustained energy instead of that sugar rush. Plus, fat can help your body absorb certain key nutrients — another positive factor of including this nutrient.

Make sure to add healthful choices to your otherwise carbohydrate-rich meals. Add chopped walnuts to oatmeal, avocado, and an egg to toast, and chia seeds to your smoothie to create a balance of nutrients that will help you make it until lunchtime.

#2 Make Sure You Are Eating Enough Breakfast



It is tempting to just grab something quick like a piece of fruit for breakfast, but eating too few calories will not serve your body well. In fact, studies show that eating a breakfast that has fewer than 350 calories doesn’t support appetite control or energy levels.

Make sure you are eating enough at breakfast time by making simple additions to an otherwise low-calorie meal — think a spoonful of nut butter or some mashed avocado on toast— to help your meal actually serve its purpose.

RELATED: Always Tired? Your Diet May Be Missing These Nutrients

#3 Eat a Variety of Food At Your Meal



Different foods contain different vitamins and minerals. And making sure you are taking in the right amounts of various nutrients is key to managing your energy level.

Some key nutrients that support energy levels include:

Vitamin B12: found in food like eggs and turkey bacon

Iron: found in foods like spinach and fortified cereal

Vitamin C: found in citrus fruit and strawberries

Magnesium: found in milk and nuts

#4 Plan Out Your Breakfast The Night Before



On busy days, the last thing we want to think about is what we are going to eat for breakfast. Having a well thought out breakfast plan created the night before can help you stick to your goals and be prepared during the morning rush.

Or better yet, prep your breakfast the night before. Whip up a chia pudding or overnight oats, chop your fruits and veggies for your morning smoothie, or hard boil some eggs for an easy protein boost. You will be glad you did.

RELATED: 5 High-Protein On The Go Breakfast Recipes

Bottom Line

With these breakfast hacks and by eating the right kind of breakfast can help your body make it to lunchtime without those tummy grumbles interrupting your morning. With these hacks, enjoying an energizing and no-fuss breakfast can be a no-brainer for you, even on super-busy days.

Ready for more healthy breakfast inspiration? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.



By: Lauren Manaker MS, RDN, LD, CLEC, Fiton

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