Breakfast of the World’s Healthiest People

You may apply the important takeaways.

Breakfast is, at its most basic level, the first meal of the day that you eat. However, there is an unusually high level of debate around it. On the one hand, there are some who believe that you should never, ever miss breakfast. On the other hand, some individuals miss breakfast on a regular basis and/or engage in intermittent fasting.
I personally have breakfast every morning, although not necessarily immediately after waking up. I don’t mind waiting 30–60 minutes to eat if I don’t feel hungry first thing in the morning. If I’m very hungry, I’ll get up and prepare breakfast straight away.
I also aim to have my breakfast around an hour before going out for my daily exercise. If I want to run right after I get up, I’ll have a little snack first and then a big meal afterwards.

Despite the fact that I ran competitively for 10 years and became physically fit enough to run a sub-5 minute mile and a sub-17 minute 5k, I never considered myself one of the world’s fittest individuals. In reality, I was nowhere near it.

That said, I believe it’s interesting to see how some of the world’s fittest athletes, such as Olympians, prepare their morning meals. I want to offer some important lessons that you may use to your own healthy living by sharing some of their morning favorites with all of you. Let’s have a peek at their diet.

These Whole Grains have a High Protein Content

I’m going to start with my personal favorite Olympian-approved breakfast, which I ate on a regular basis in college to fuel my body through rigorous training and races in order to become the fittest, most capable athlete I could be. Oatmeal is the star of this breakfast.

Steel cut oats and quinoa have now been combined by Utah health organizations as high protein, whole grain sources that may be utilized as a strong breakfast foundation. They also mention the following:

“Olympians eat their first meal around 30 to 60 minutes after waking up, and they always eat high-quality, lean protein. When it comes to food, choose organic wherever possible.”

This breakfast choice seems to be particularly popular among Olympic gymnasts, as Eat This, Not That! reports that both Simone Biles and Gabby Douglas eat oatmeal and/or fruit before their morning workouts.

The Takeaway: As soon as you wake up, attempt to make a high-quality breakfast with a decent supply of carbohydrates and protein. You’ll be well-fueled for performance this way.

This Vegetable-Rich Delight

You may like one of Olympic tennis star Naomi Osaka’s early meal choices if you prefer to drink your pre-workout nutrition.

Osaka, according to Everyday Health:

“Drinks a green smoothie with kale, spinach, and an electrolyte solution in the morning.”

Before matches, she often eats spaghetti with olives as a healthy source of pre-workout carbs.

A smoothie, in my opinion, may be a wonderful source of energy, particularly before an aerobic exercise. When I prepare a morning smoothie, though, I try to add some protein and fat, such as a scoop of nut butter and chia seeds, to enhance satiety and balance.

Lynn Grieger, RDN, made an excellent point when she said that you should eat like an Olympian in terms of having a well-balanced diet that includes:

“A wide range of vegetables and fruits, as well as lean protein sources, entire grains, and healthy fats.”

It’s essential to remember, however, that most of us don’t workout for many hours every day like Olympians, so our individual requirements will be very different.

The Takeaway: Eat a lot of minimally processed, plant-based foods, but don’t compare your nutritional requirements to those of others. If you’re having trouble finding a healthy balance in your diet, talk to a specialist, such as a certified dietitian.

This Easy Pre-Workout Snack

While oatmeal, smoothies, and loaded breakfast sandwiches are all wonderful and nutritious choices, many of us (including me) can’t stomach them just minutes before heading out the door for a run.

When you need to exercise quickly after waking up, there are lots of light and easy alternatives to select from. Olympic gold champion Katie Ledecky consumes either peanut butter toast and a banana or a granola bar 30 minutes before her exercise, according to Eat This, Not That!

In college, I used a rice cake with a thin coating of peanut butter and banana slices as a fast source of pre-workout food that wasn’t too heavy on my stomach when I had 6 a.m. cross-country practices. I always made sure to have a healthy breakfast with plenty of carbohydrates and protein.

The Takeaway: If you need to exercise quickly after waking up and can’t eat a full breakfast, consider something lighter that will provide you with rapid energy without weighing you down. After you’ve exercised, refresh your body with a nutritious, balanced supper.

Last Thoughts

Every single person is one-of-a-kind. You can’t just follow someone else’s diet and expect to perform the same way. While the breakfast choices and takeaways provided may certainly serve as inspiration for your own healthy diet, it’s crucial to pay attention to your individual body and nutritional requirements.

Even though I don’t work out nearly as hard as elite athletes, I nevertheless use many of the same fuelling methods they use. I like to consume whole grain carbohydrates and protein first thing in the morning, replenish after every run, and eat as soon as possible after waking up.

You will not only improve your performance but also have the energy to do more each day if you concentrate on feeding your body with lots of nutritious, minimally processed sources.

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