Any day should start from a correct breakfast since it is believed that during our breakfast we receive the main charge of energy which we keep the whole day long. If your day is rich in situations and various activities, your breakfast should be rich too!
We offer 6 variants of breakfast from a sport dietitian and ex-director of sports nutrition for ski team Adam Korzun.
Breakfast # 1. Green smoothie
A smoothie recipe recommended by a surfer John John Florence: protein powder, hemp seeds, chia seeds, an icy berries mix, celery, a cabbage, ½ of banana and Maca powder.
Such breakfast helped 22-year old Hawaiian become No 1 in the world’s rating and win in Quiksilver Pro held in France.
Maca (lat. Lepidium meyenii) is a type of an herbaceous biennial plant of the crucifer family. It grows on the mountain plateau in Bolivia, Peru and the northern-west part of Argentina on the height of 2 500-4 450 meters above sea level. Maca is used as a nutritional product which has aphrodisiac properties.
Traditionally maca is applied as powder that is a great adaptogen, so it improves our immunity and regulate the stress factors. A maca root contains vitamins, phytosterols, many minerals, essential amino acids and natural fats. Due to these ingredients the maca powder is often used by sportsmen.
Recipe: blend 0,5 l of cocoa water, milk, 3 tablespoons of protein powder, 1 tablespoon of hemp seeds, 1 tablespoon of chia seeds, 0,5 cup of berry mix, 2 stems of celery, 2 cabbage or salad leaves, ½ of banana and 1 tablespoon of maca powder until smoothness.
Breakfast # 2. Bagel with smoked salmon
A bagel with smoked salmon is a favourite breakfast of Sasha Digiulian who takes one of the leader places among mountain climbers (women). She not only goes in for sports, but also studies at the Columbian University.
After visiting her training she prefers having a bagel with smoked salmon, cream cheese and capers. Such a tasty snack gives a needed energy after 3-hour trainings.
See the recipe here
Breakfast # 3. Vegetarian omelette
Such omelette is a favourite breakfast of Steve House, one of the most famous US mountain climbers. He held some nutritional experiments, searching the optimal variant to saturate his long-lasted day and give the energy he needs for trainings.
As a result, he invented an omelette made of 2-3 eggs with spinach, potato, beetroot and salad leaves plus 2 cups of espresso.
There are many variants of cooking the omelette. Toy can use any vegetables you like. But remember: each ingredient has its own cooking time, that is why you should put them on your pan in a correct order. Steve’s favourite vegetable additions are: beetroots, potatoes, carrots, squashes, mushrooms, spinach.
Breakfast # 4. Oatmeal porridge
The oatmeal porridge is a favourite breakfast of an ultramarathon man Rob Krar. Rob not only take part in races but also has a night-shift work in a drugstore. It means he goes to bed at 8 a.m. and has breakfast at 4:30 p.m.
His breakfast includes: a plate of the oatmeal porridge with sultanas, walnuts, cinnamon, brown sugar and a pinch of salt. This meal is digested during one hour and allows him be active for about 3 hours – the advantage of this breakfast is obvious!
Breakfast # 5. Gluten-free toast with ham
Such toast is eaten by an Austrian World Cup ski racer Marcel Hirscher. He tries getting rid of any dairy products made of cow’s milk and eggs because his organism does not cope with their digesting.
However, for his trainings he needs pretty much energy, that is why he should look for them in the other sources. Hirscher eats many bananas, ham and spelt-bread. This bread meets his energy requires greatly since it contains all the sufficient nutritional matters.
Breakfast # 6. Complex alternative
Some people are pleased by plain dishes, but a famous cyclist Vincenzo Nibali prefers the complex variant. His breakfast consists of pasta with some cheese, 2 fried eggs, a slice of ham, a toast with jam or honey and dried fruits with almonds. It sounds impressive but he needs pretty much energy since he wastes nearly 4 500 kcal for one race stage!
Recipe. Nibali eats his breakfast in a strict order:
- 120 gr of pasta with 1 tablespoon of olive oil and grated Parmesan cheese to his taste.
- 2 eggs, fried in olive oil.
- 60 gr of ham.
- 4 small buns with jam or honey.
- Dried apricots, sultanas and 30 gr of almonds.
- Cappuccino with artificial sweetening.
- Espresso with sugar substitute.
- A glass of orange juice.
- 1 liter of fresh water.