Power up your breakfast

Power up
your breakfast

As the cold weather arrives, pulling yourself out of bed to a breakfast of cereal and ice- cold milk doesn’t
quite hit the spot. Nutrition expert Laura Tilttakes us through five power breakfasts that will provide the warmth
and energy you need to fuel those winter workouts.

The debate over whether you can get away with skipping breakfast rages on, but most experts agree that if your morning starts with a session on the bike you’ll benefit from taking on board some sort of food and drink before you hit the road.Studies also support the notion that breakfast skippers are more likely to be overweight, possibly because this leads to other unhealthy habits such as snacking on sugary foods. And students who skip the first meal of the day display slower speed and accuracy in cognitive and memory-based tasks.In the last few months a number of studies have also found that a higher calorie protein-rich breakfast can help to regulate hunger and support weight loss, which means that it could be worth shifting your intake to include more of your calories earlier in the day. If you do decide to ride fasted, a decent breakfast containing both protein and carbohydrate eaten as soon as possible after you get off the bike will support recovery

WINTER BREAKFAST
ESSENTIALS

 The aim of any pre- ride
breakfast is to top up carbohydrate stores to help
delay fatigue. Shivering during cold weather workouts
accelerates carbohydrate oxidation, which means an
increased demand on your muscle glycogen. Opting for
slow-release carbohydrates such as oats or wholemeal
bread will raise blood glucose slowly, providing
a steady stream of energy, which benefits endurance
performance and energy levels throughout the day.
Including warm foods before and after your ride will help to
maintain body temperature and can motivate you to eat and drink
sufficient quantities. Warm foods also tend to be comforting by
their very nature, and are a more attractive option when you’re
feeling the cold. Try simple swaps such as changing cold
milk for warm milk, and adding baked fruits instead of fresh fruit.
Hot breakfasts do generally take longer to prepare, but most
can be cooked in batches and reheated to save time.
It’s also easy to become dehydrated during cold weather
workouts, as voluntary fluid intake tends to take a nosedive,
so don’t forget to hydrate before you get on the saddle and
maintain regular drinks breaks. Milk and squash can both be
warmed to encourage drive to drink, and green or peppermint
tea is a nice alternative to water in the morning

POWER BREAKFAST Cinnamon porridge with plums and toasted almonds

INGREDIENTS

O 2 plums
O 50g porridge
O 250ml milk
O 1⁄2tsp cinnamon
O Vanilla essence

O 15g flaked almonds

O 1tsp chia seeds
O A drizzle of honey

 

HOW Quarter and stone the plums
and place in a saucepan with two
tablespoons of water, the honey and
vanilla essence and cook on a medium
heat for around 15 minutes until the
skins have split and the plums are soft.
Meanwhile combine the milk with the
porridge oats and cinnamon and cook
to achieve the desired consistency. Top
the porridge with the cooked plums,
chia seeds and flaked almonds.
WHY? Oats provide slow-release
energy and the cinnamon reduces the
chance of a post-meal sugar spike as
it slows digestion and regulates blood
glucose levels. The chia seeds are a
source of omega 3 fatty acids, which
help dampen inflammation. 

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POWER BREAKFAST Baked eggs in wholemeal muffin

INGREDIENTS
O 1 wholemeal muffin or
wholemeal roll (not pre- sliced)
O 1 egg
O Salt and pepper
O 1tbsp grated parmesan and a
few chilli flakes
O Chopped herbs to serve 

HOW Cut a thin slice off the top of
the muffin and scoop out enough of
the bread inside to make room for the
egg. Place on a baking sheet, crack
in the egg and top with seasoning
and parmesan. Bake in a pre-heated
oven set to 180-200ºc for around 20
minutes until the egg is set. Double
quantities depending on your hunger.
WHY? The four grams of fibre
in a wholemeal muffin means a
sustained release of carbohydrate,
plus the protein in the egg provides
the raw materials for muscle recovery,
and will stabilise blood sugar levels.
Chilli has also been shown to help
regulate appetite.

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POWER BREAKFAST Quinoa apple porridge

INGREDIENTS
O 100g quinoa
O 250ml whole milk
O 1/2tsp vanilla extract
O 1/4tsp cardamom
O 1 eating apple, peeled and grated
O 1tsp peanut or almond butter

HOW Rinse the quinoa and place in
a pan with the milk, spice and grated
apple. Bring to a simmer and cook
for 10- 15 minutes until the milk has
been absorbed and the quinoa seeds
have burst — you may need a little
more milk. Place a lid over the pan
and leave for a further five minutes to
allow it time to fluff up. Stir
in the peanut or almond
butter and divide
between between
two bowls.
WHY? Quinoa is one
of the few plant foods
which is a complete protein,
making it ideal for vegetarians. The
peanut butter adds a little staying
power to the dish and will keep you
satiated for longer.

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POWER BREAKFAST Scrambled eggs with chilli and spring onion in toasted pitta pocket

INGREDIENTS
O 2 eggs
O Splash of milk
O Pinch of salt and black pepper
O 2tsp extra virgin olive oil
O Spring onion, sliced
O 1⁄2 red chilli, finely sliced
O 1 large or 2 small whole wheat
pitta, toasted and halved

HOW Heat the oil and gently fry the
spring onion and chilli for 1 2 minutes.
Whisk the eggs, seasoning and milk
in a small bowl, add to the pan and
stir for 1 2 minutes until the eggs are
softly set. Load into a toasted pitta.
WHY?Scrambled eggs are a quick,
protein rich breakfast option. Studies
show swapping a breakfast of cereal
for one containing eggs can boost
weight loss efforts. The wholemeal
pitta provides the carbs to fuel a
ride and the olive oil boasts anti-inflammatory properties.