The Perfect Breakfast
What do you need to eat to kick-start an action-packed day of activity? Breakfast is the most important meal of the day; it ensures that after an overnight fast the body is replenished with all the essential nutrients that it requires to function.
Carbohydrates (such as bread, cereals, rice, pasta, potatoes) are the body’s main source of energy. When we exercise our body preferentially uses carbohydrates to fuel the muscles. Therefore it is important that a breakfast is high in carbohydrates; especially when a full-on day of exercise will follow. The type of carbohydrate is also important; wholegrain choices (for example oats, mueslis and wholegrain breads) will be more sustainable over a longer period of time; whereas carbohydrates high in sugar provide a short high or burst of energy that is quickly expended - best during exercise when a quick ‘top up’ is needed.
The body is also able to utilise protein as an energy source if carbohydrate stores are depleted. Protein is important for the muscles as its builds and strengthens them as they are pushed to their limits during a full on day of activity. In order to get the most out of your day the ‘perfect breakfast’ should contain some protein as well. All breakfast cereals contain a small amount of protein (for example, porridge contains 13.5 grams per 100 grams). Other protein sources include dairy products such as low fat milk and yoghurt. Multi-day tramps are tough on the body and require a good nourishing start to the day. Meals need to be compact, light and affordable yet nourishing enough to provide the body with all the nutrients it needs to get you through each grueling day. Breakfasts to take whilst tramping could be muesli or porridge. This can either be made with water or skim milk powder. A slightly more expensive option but one that involves no preparation are breakfast drinks such as “Up and Go” which contain the equivalent of two Weetbix and milk. It’s important that you give your body the right food to start the day and in return you will get the most out of your body and your day. Use these handy tips and create your own perfect breakfast.
- High in carbohydrates, preferably wholegrains (porridge, muesli, All Bran, bread/toast).
- Low in sugar (breakfast cereals should contain <15g per 100g. For cereals such as muesli containing dried fruit, sugars should make up no more than 25g per 100g).
- Include a protein source such as trim milk or light yoghurt.
- Low in fat, ideally chose the natural, un-toasted muesli options and low fat dairy products. Try to keep saturated fat as low as possible.
- You can top off your breakfast with some fruit. Fresh or tinned (in natural juices or light syrup) is fine. Bananas are packed full of energy if you want to add a little bit more to start the day.- High in carbohydrates, preferably wholegrains (porridge, muesli, All Bran, bread/toast).
- Low in sugar (breakfast cereals should contain <15g per 100g. For cereals such as muesli containing dried fruit, sugars should make up no more than 25g per 100g).
- Include a protein source such as trim milk or light yoghurt.
- Low in fat, ideally chose the natural, un-toasted muesli options and low fat dairy products. Try to keep saturated fat as low as possible.
- You can top off your breakfast with some fruit. Fresh or tinned (in natural juices or light syrup) is fine. Bananas are packed full of energy if you want to add a little bit more to start the day.
‘The perfect breakfast’ Porridge (1/2 to 1 Cup of uncooked oats) or muesli (1 Cup) topped with a handful of All Bran or San Bran. Top with trim milk and/or light yoghurt and some fruit.
