Athletes are people who in everything adhere to strict restrictions and the mode. They get up and lay down at the same time, keep to a certain diet, the schedule of trainings.
What the general between the professional sport and people controlling the weight? It would seem, nothing, but it not so. Both those, and others have to know that the key to success is 20% of trainings and 80% of food. At the same time the breakfast is fundamental meal, setting mood for an organism for all day.
It is very important to don't miss a breakfast and to eat food rich with slow carbohydrates which will give a charge of cheerfulness and forces. Actually the diet of athletes always approximately identical and to someone can seem even boring, but having put a little imagination, it is even possible to make the most tasty dish of the most boring product.
Main components of a breakfast
Porridge or (only not instant) oat flakes are obligatory attribute of a breakfast of any person which anyway is related to sport. However, these products are shown even to those who doesn't do sports in general. Porridge – a fine source of slow carbohydrates. It feeds an organism long time, sating muscles and a brain with a glucogene, and still makes positive impact on an alimentary system. Kurny or quail eggs contain digestible protein which is necessary for the organism which was starving in a night. However it is worth remembering that vitelluses contain carbohydrates and fats. For this reason athletes have often breakfast fried eggs in which it is less yolks, than proteins. The danger of yolks is also that they stimulate increase in level of cholesterol in blood. Cottage cheese is an excellent source of protein, can independently be used or together with eggs. Conducting strict calculation of calories skim cheese, or the minimum percent containing them is recommended.
If skim cheese seems too dry and leavened, it is possible to add skim milk or kefir to it.
Vegetable fats - substances, necessary for an organism. For example, it can be peanut paste or several walnuts, кэшью, almonds. Nuts can be used not only for breakfast, but also to use as useful having a snack between the main meals. Vegetables are exclusively rich with the cellulose useful to an alimentary system. Salads, vegetables cream soups or just fresh vegetables - a fine source of vitamins, especially during off-season when the organism is weakened and subject to colds.
The vegetable juices prepared in house conditions - a fine alternative to purchased nectars.
Examples of a breakfast of the athlete
For breakfast it is possible to prepare the following dishes: - porridge on water – 200 g; - small loaf or whole-grain bread with peanut butter – 1-2 pieces; - omelet from 2 eggs and 4 egg whites; - the vegetable salad filled with linseed oil with addition of granular cottage cheese – 300 g; - the smoothie made on the basis of porridge, fat-free kefir and nuts - 350 ml.