FULL BREAKFAST FOR ATHLETES

I’m beginning  a new section of breakfast to start the day with energy, right foot !!!

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Everyone knows and understands the importance of breakfast, it is the fuel for our engine run throughout the day. For years it refranea about it: Eat breakfast like a king, lunch like a prince and dinner like a beggar. Well seeing increasingly morals are lost, I open new section with different types of breakfast. This time I start with the breakfast of champions (all provide 400kcal: 50% Carbohydrates 30% Fat and 20% Protein), a full breakfast and energizing for all who will holiday running shoes in your suitcase travel, for training for a major competition for which … unfortunately we were working and we deshogamos putting the kimono in the evenings doing some randoris.

CATALÁN BREAKFAST: Bread, tomato with serrano ham and a rich curd with honey:
• 1 slice of bread (50g) or 2 small slices bread mold
• 1 tablespoon tomato paste
• 1 large slice of ham (25g)
• 1 container curd
• 1 tablespoon honey (20ml)
ENGLISH BREAKFAST: scrambled eggs, accompanied by bread and tea / coffee with milk:
Scrambled egg • 1 small (50g) + 2 whites added
• 1 slice of bread (50g) or 2 small slices bread mold
• 1 cup skim milk (200ml) + 1 teaspoon sugar (5g)
TRADITIONAL BREAKFAST: Coffee with milk, orange juice and toast with sliced ​​meats:
• 1 slice of bread (50g) or 2 small slices bread mold
• 2 tablespoons shallow light (20g) margarine
• 2 slices deli turkey (50g)
• 250ml fresh orange juice
• 100ml skimmed milk
QUICK BREAKFAST (for which they are always in a hurry): bowl of cereal with milk, orange juice and nuts:
• 30g whole grains
• 300ml skim milk or light soy beverage
• 1 teaspoon sugar or honey (5g)
• A glass of commercial orange juice (200ml)
• 3 shelled nuts (18g)

AZUCENA SÁNCHEZ BENITO & ANA RIVAS
NUTRITIONISTS