In this fast pace capitalistic world we live in, often we operate autonomously without regarding our daily habits and how we treat our bodies for optimal health, wellbeing, performance and specific body composition goals.
Here are some fundamental guidelines that can be useful to consider and compare with your routine and lifestyle that could be the answer towards your lack of physical energy, wellbeing, daily focus and cognitive health.
How we start the day can directly impact the outcome of events and the decisions we make later on, read below to find out how you start improving your routine from tomorrow...
⭐️ 1 = Hydrate first - waking up we are usually in a dehydrated state. First priority should be to focus on adequate hydration via consuming water before anything else. Water can naturally begin the restore electrolyte balance and pH levels, promoting energy and concentration levels in addition to benefiting performance (important for those who train in the morning). Try adding some iodised salt, a squeeze of lemon into 1 litre of water and aim to consume that within the first hour of your morning prior to any caffeine for optimal effect.
⭐️ 2 = “Break-fast” when you are hungry enough for a meal. Scratch eating just because it’s “breakfast”, listen to your natural signals. Using a restricted eating window is a fantastic strategy to control your eating pattern if you don’t have an appetite in the morning. By managing your daily food intake to a period of 12-16 hours (for example 10:00am to 18:00 final meal), this can facilitate more consistent energy levels, cognitive focus and impacts upon long term health, healing and disease prevention. It is important to make sure that if you do have training sessions early, that you schedule your nutrition window / intake accordingly in order to ensure you have adequate nutrients for energy prior and recovery post workout.
⭐️ 3 = Protein quality, quantity and nutrient density should be significantly high when you consume your first meal of the day. Focus on including 2+ portions of fresh fruit or vegetables for micronutrient diversity, regardless of your goal (research indicates that sustainable weight management is related to larger earlier meals in the day, which also helps to reduce volume of calories consumed at night when metabolism has slowed down and we are susceptible to poor choices through depleted energy and willpower). A high volume of protein is necessary in order to promote muscle repair, growth and maintenance after being nutrient deprived after being sleep at night. It can also help with satiety, burning more calories via the amount of energy required to breakdown proteins into amino acids, plus reducing your calorie intake from that of carbohydrates - important for those looking to lose body-fat or general weight loss.
High protein breakfast examples:
Turmeric tofu scramble with mixed veggies and sliced avocado
Protein smoothie with almond milk, seeds, nuts, berries and spinach
Omelette with veggies and cottage cheese
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