6 Breakfast of Champions
Sport And Fitness / / December 19, 2019
The day should begin with a proper breakfast, as it is believed that during this meal, we get the basic supply of energy, which is then maintained throughout the remainder of the time. If the day is saturated, hence the breakfast should be relevant!
We offer you six breakfast options from an expert on nutrition and former chief nutritionist ski team Adam Korzun (Adam Korzun).
Breakfast number 1. green smoothies
Smoothies of surfer John John Florence (John John Florence): protein powder, hemp seeds, chia seeds, mix of frozen berries, celery, cabbage, half a banana and maca powder.
This breakfast helped 22-year-old Hawaiians to become number three in the world rankings and a win at the Quiksilver Pro France.
Peruvian Maca, or klopovnik Meyen (lat. Lepidium meyenii) - plant species from the genus klopovnik cabbage family. It grows on the high plateaus of Bolivia, Peru and northwestern Argentina, at an altitude of 3 500-4 450 meters above sea level. It uses as a food product has afrodiziaticheskimi properties.
Usually it is used in powder form, which is an excellent adaptogen, which means it improves the immune system and regulates stress factors. At the root of maca also contains vitamins, phytosterols, many essential minerals, essential amino acids and natural fats. It is through this powder Maca is often used by athletes.
Why does it work? These smoothies provide all the necessary energy and nutrients and are also food that is easily digested and does not give the feeling of heaviness. Additional bonus: they contain a lot of enough fluids, hemp seeds are an excellent additional source of protein, and maca powder improves the immune system and gives extra energy.
Recipe. Mix in blender 0.5 liters of coconut water, vegetable or regular milk, 3 tablespoons protein powder, 1 tablespoon of the hemp seed, 1 tablespoon chia seed spoon, cup 0.5 berry mix, 2 stalks of celery, cabbage or lettuce 2 sheet half banana and 1 tablespoon of maca powder to full uniformity.
B number 2. Beigel with Smoked Salmon
Beigel with smoked salmon - favorite breakfast DiDzhulian Sasha (Sasha Digiulian), which occupies a leading position among the climbers. It is not only for sports, but also studying at Columbia University. Before you go to the gym, she prefers to eat Beigel with smoked salmon, cream cheese and capers. This snack will give an appropriate charge to a three-hour workouts.
Why does it work? Beigel (or, simply, a donut) is rich in carbohydrates and is well absorbed by the body. For the climber who needs to stay slim, it's a great choice - to get the necessary dose carbohydrates for breakfast and spend it during training, giving up a meal in the second half day. She can burn carbohydrates before they settle in the body as fat. Salmon picture useful supplement omega-3 fatty acid, and capers have anti-inflammatory qualities and give the body the salt needed for the hydration process.
Breakfast is number 3. Scrambled eggs for vegetarians
This is a favorite scrambled egg breakfast Steve House (Steve House), one of the USA's most famous climbers. He experimented with his diet, trying to find the best option, which would be satiated for a longer period and to provide the necessary energy for his workouts. The result was scrambled from two to three eggs with spinach, potatoes, beets and lettuce, plus two cups of espresso.
Why does it work? Thanks to potatoes and green House receives the necessary dose of carbohydrates, which become part of the chemical reaction processing fat. Also, the breakfast contains very important for climbers vegetables - beets. It contains nitrates, which are converted in the body to nitric oxide. It makes blood vessels expand, bringing oxygen quickly gets to the working muscles.
Recipe. The options are many. You can use all the vegetables that you have in the fridge. During the preparation of such eggs importantly - remember that each ingredient can be a different cooking time, so put them in the pan you need in the correct order. Favorite vegetable Steve additives in descending order of cooking time: beets, potatoes, carrots, cabbage, zucchini, mushrooms, spinach.
Breakfast is number 4. Oatmeal
Oatmeal - a favorite breakfast ultramarafontsa Crary Rob (Rob Krar). Rob is not only took part in the races, but also works the night shift pharmacist, which means that he goes to bed at 8 in the morning and has breakfast at 16:30. His breakfast - a plate of oatmeal with raisins, walnuts, cinnamon, brown sugar and a pinch of salt. He is digested for an hour and allows you to hold at full speed three o'clock - the advantage of the breakfast here is obvious!
Why does it work? Oatmeal Fast food devoid of top rough layer, which allows it to quickly pass the stage of digestion and provide the necessary energy to Rob, nuts and provide it vegetable fats, which are alternate fuel into operation after the carbohydrates from oatmeal exhausted.
Breakfast is number 5. Gluten-free toast with ham
Such prefers toast for breakfast ski racer Marcel Hirscher (Marcel Hirscher), three-time champion of the overall standings of the World Cup in Alpine skiing in Austria. He tries to avoid any fermented milk products from cow's milk and eggs, as his body can not cope with their digestion. But you need to practice a lot of energy, so we have to take it from other sources. Hirscher eats a lot of mango, bananas, ham and bread from spelled. This bread is excellent skier, because it contains all the necessary nutrients.
Why does it work? Cross-country skiing - a sprint and descent can be equated to a 400-meter sprint, so breakfast should be very dense, and as a bonus caffeine improves attention, which helps to avoid injury. Bread spelled you can prepare yourself, or use whole wheat bread with a variety of useful additives.
Spelled (lat. Triticum Dicoccum) and spelled (lat. Tríticum spélta) - widespread at the dawn of human civilization crops, species of wheat.
It contains vitamins B1, B2, B3, B6, B9 and E, as well as iron, magnesium, phosphorus and zinc.
Breakfast is number 6. comprehensive option
Someone is satisfied with a simple dish, but the cyclist Vincenzo Nibali (Vincenzo Nibali) prefers an integrated option. His breakfast consists of pasta with cheese, two fried eggs, a slice of ham, toast with jam or honey, and dried fruit with almonds. It sounds impressive enough, but it needs a lot of energy, as only a single step cyclists racing burn about 4500 calories!
Why does it work? Because such a breakfast rich in carbohydrates! Athlete combines simple carbohydrates (honey and fruit) for quick energy with slow carbohydrates (pasta), as well as fat (ham and nuts). As we mentioned, Korzun said fats ideal fuel for long-term competition. Trained athletes very efficiently burn fat and carbohydrates are left as a reserve for a very heavy load. Therefore, for the athletes taking part in the long and grueling race, it is very important to maintain a balance in the use of the right fats and carbohydrates.
Recipe. Nibali eats his breakfast in a strictly defined order:
- 120 g of a paste with 1 tablespoon olive oil, and grated parmesan cheese taste.
- 2 eggs fried in olive oil.
- 60 g of ham.
- 4 small rolls with jam or honey.
- Apricots, figs, raisins and 30 g of almond.
- Cappuccino with artificial sweetener.
- Espresso coffee with sweetener.
- A glass of orange juice.
- 1 liter of tap water.