The Art of Breakfast
Squad Nutrition
In France, breakfast is often reduced to coffee and pastries, rich in simple sugars and lacking in essential nutrients. While it may seem convenient and tasty, is it really the best way to start the day? If you want to perform well in your workouts, stay focused, or simply be in great shape, it's time to rethink your morning routine. In this article, we'll guide you step by step to make breakfast a real health and performance asset.
Breakfast: the most important meal of the day
After an overnight fast, your body needs to rehydrate and replenish its energy reserves. Breakfast accounts for about 25% of your daily intake and should be balanced to avoid cravings and maintain your energy, especially if you're planning a morning workout. Contrary to popular belief, fats and proteins are ideal at this time of day: the former are easily absorbed upon waking, and the latter help keep you satisfied. Whether sweet or savory, your breakfast should be the foundation for starting the day with energy.
How to compose your breakfast?
The composition of your breakfast depends on several factors: your tastes, what you ate the day before, and whether or not you're training in the morning.
The minimum:
- A fluid intake : tea, coffee, water or infusion.
- A fruit : banana, apple, red fruits, etc.
- A dairy product or a source of fat : plain yogurt, nuts, cottage cheese.
The optimal breakfast:
- A water intake .
- A fruit (whole or in a smoothie).
- A dairy product : cottage cheese, eggs, or vegetable protein.
- A starchy food : wholemeal bread, oats, or basmati rice.
- Optionally, a treat: a touch of honey, low-fat cocoa, or maple syrup to satisfy your taste buds.
Our French toast recipe is a great example of a perfect breakfast to start the day!
Foods to favor |
Foods to avoid |
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Starchy foods |
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Dairy products |
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Meat, fish and eggs |
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Pleasure foods |
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Oilseeds and fats |
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The fruits |
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Our tips for an effective breakfast
Tip #1: Split breakfast if you have a morning workout
If you train early, split your meal:
- Before exercise: a fruit and a source of protein (banana + cottage cheese).
- After exercise: a starchy food or a cereal bar to recharge your batteries.
Tip #2: Bring a quick version
No time to sit down for lunch? No worries! Prepare a takeout version:
- Some nuts + a piece of fruit.
- A balanced sweet or savory sandwich.
Breakfast is more than just a meal; it's the fuel for your day and your performance. By adopting the right habits and choosing nutrient-rich foods, you can transform your morning routine into a true ally for your body and mind. So, are you ready to reinvent your breakfast? We're here to help you achieve your goals!