Nutritional wellness isn’t just about ensuring you have the perfect post-workout snack to compound your fitness efforts; it’s also about starting your day the right way with a breakfast to bolster your overall wellbeing. According to nutritional wellness expert Kevin Alexander, ‘Besides post-workout, breakfast is really the only other time your body craves fuel. In the morning, we especially need good fuel to snap our bodies out of a catabolic state and into a muscle-building one. Start the day off right by feeding your muscles so you can have enough energy to power through the day and through tough workouts.’ Here are a few breakfast ideas that can help you begin your day in the right way.
1. The Early Riser Breakfast: For this recipe, you will need:
- 6 egg whites
- 2-3 thick asparagus spears, sliced
- 1/2 cup cooked brown rice and quinoa mix (or cooked oatmeal)
- 1 sweet mini red bell pepper, sliced
- Garlic, pepper and pinch of sea salt
- 1/2 pink grapefruit
- 1 scoop Dymatize ISO whey protein
‘Set oven to 405 F,’ Alexander instructs. ‘Lightly spray a cast iron skillet with coconut oil or olive oil. Add cooked brown rice and quinoa to the skillet. Pour in egg whites, and then add asparagus strips and pieces and bell pepper slices. Bake in the oven for 15-18 minutes (or until eggs are cooked).’
2. Post-Cardio Banana Split: For this recipe, you will need:
- 1 medium banana
- 3/4 cup non-fat Greek yogurt
- 1/2 scoop Dymatize ISO protein
- 1 strawberry, chopped
- 1/4 cup blueberries
- 1 large tbsp granola
- 1 tbsp dark chocolate chips
Alexander suggests, ‘Slice banana in half lengthwise and lay both sides in a bowl or on a plate. Mix together protein and Greek yogurt and spoon on top of the banana slices. Top bananas and protein mixture with berries, granola, and chocolate chips.’
3. Peppers with “Fit Grits,” Egg Whites and Pico De Gallo: Alexander notes, ‘This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you.’ For this recipe, you will need:
- 2 eggs
- 6 egg whites
- 1 cup raw spinach
- 1/4 cup brown rice farina
- 1/2 bell pepper (any color)
- Pico de gallo
Alexander outlines, ‘Cook egg whites and farina separately. Mix together and add spinach. Cook until spinach is wilted. Cut bell peppers horizontally to create two thick rings. Lightly spray another skillet with coconut oil or olive oil and set on medium heat. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper. Push down on the bell pepper sides to prevent spillage. Let it cook until the egg turns white. Place cooked pepper rings and egg/farina mixture on a plate. Top whatever you’d like with pico de gallo.’
4. Red-Eye Chocolate and Peanut Butter Protein Parfait with Blueberries and Dark Chocolate Chips: ‘This parfait packs a punch,’ says Alexander. ‘And not just because it’s made with Gaspari Nutrition ISOFusion. The shot of coffee gives you the jolt you need to jumpstart your day.’ For this recipe, you will need:
- 1 scoop Gaspari ISOFusion protein powder
- 1 tbsp Nescafe instant coffee
- 1 tbsp cocoa powder
- 1 cup Fage 0% non-fat Greek yogurt
- 2 tbsp powdered peanut butter
- 1/3 cup organic granola
- Fresh blueberries
- 1 tbsp dark chocolate chips
Alexander details, ‘Add granola to a jar, glass, cup or bowl. Add 1/3 cup yogurt on top of the granola. Mix 1/3 cup yogurt with powdered peanut butter. Add to the jar. Mix 1/3 cup yogurt with protein powder, coffee, and cocoa powder. Add to the jar. Top parfait with granola, 1 tbsp of chocolate chips, and blueberries.’
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