It's possible for you to set a good tone for the rest of your day by starting out with a nutritious meal. Skipping breakfast can force you to overeat later on and kill your mode throughout the day. So eat up, but make sure it’s helping and not hurting your fitness program.
Marie Spano, MS, RD, CSCS, CSSD and Sports Nutritionist for the Atlanta Hawks says, “If you start your day by eating a meal loaded with sugar, refined white flour and fake fats (anything hydrogenated), you'll feel sluggish, both mentally and physically. Use breakfast as an opportunity to get nutrients that build your body, keep you energized and help maintain your focus and concentration for hours.”
Here are 6 common breakfast foods that can kill your fitness:
CEREAL WITH MORE THAN 10 GRAMS OF SUGAR
Many breakfast cereals out there that promise loads of health benefits are packed with sugar. Check out some of the big name brands on your store’s shelves and you’ll see that they have 20 grams or more of sugar in a serving. And how about this? A serving is usually only 2 cups!
Keep an eye on the labels and compare boxes. Look for 10 grams of sugar or less per serving.
If you need your morning cereal, go with Guten-Free Rice Chex (100 calories per serving, 23 grams of carbs and only 2 grams of sugar)
CREAM CHEESE ON YOUR BAGEL
Depending on how many a week you eat, the bagel alone doesn’t have to be bad for you. However, slap some cream cheese on it and that changes the whole story as it’s loaded with fat and calories and is usually high in sodium.
Try gutting the bagel insides, and substituting in avocado, hummus, natural peanut butter, or plain Greek yogurt.
ANY TYPE OF SCONE
Although convenient and tasty, scones are a complete loss. They are typically extremely high in calories from the heavy butter and cream. And, although scones with fruit might seem healthier, most are even higher in calories and still high in saturated fat.
Steer clear of scones.
Bacon, egg, and cheese on a bagel. Pork roll, egg, and cheese on a bagel. Both combinations are diet killers, loaded with carbs, fats, and salt.
You could kill off the bagel and go with bacon and eggs alone as a lower carb alternative.
THE SNEAKY CROISSANT
Although light and fluffy looking. Croissants are very sneaky with the amount of calories they actually pack -- almost over 300 -- all from sugar and butter.
LOW FAT MUFFINS
Muffins are loaded with carbs and sugar, tallying up your total calorie count. But don't let "low-fat" fool you, either. These are loaded up with more sugar to improve the taste, or sugar alcohols that will do a number on your digestive track.