In the April 2010 issue of Men's Fitness we revealed how unhealthy most breakfast foods are. Here, the three experts we spoke to for the mag have given you three fitness-boosting alternatives – one for muscle-building, one for energy and one for endurance.
Muscle-building brekkie
Dr Jonny Bowden is a nutritionist and author of The Most Effective Ways to Live Longer (£16.99, Fair Winds Press). He recommends these fruit- and veg-laden scrambled eggs for packing on muscle.
Ingredients
Knob of butter
1 apple, sliced
Handful of spinach
2-3 eggs
Pinch of turmeric
Pinch of lemon pepper
To make
Heat the butter in a frying pan, then brown the apple slices in the pan. Add the eggs and spinach and continue to stir until the spinach softens and the eggs are cooked. Season with turmeric and lemon pepper.
Why you should have it
The eggs are full of protein, which helps build muscle mass and reduce cravings. The spinach helps produce red blood cells, which encourage oxygen to flow around the body. Apples are full of gut-filling fibre and turmeric is packed with anti-inflammatory properties to help muscles recover and grow.
Fighter’s energy-boosting smoothie
Nutritionist Ryan Parsons has provided eating advice for UFC legend Randy Couture. Here’s one of the smoothies the veteran fighter drinks for a morning energy boost.
Ingredients
1 celery stalk
50g spinach
50g kale
1/2 cucumber
1/2 green pepper
To make
Throw it all in a blender and add some apple juice if it needs more liquid.
Why you should have it
Kale is packed with bone-building vitamin K and calcium as well as antioxidants that help neutralize free radicals, the damaging by-products of exercise. Cucumbers contain vitamin C, needed for muscle repair and growth, while celery is 95 per cent water so it will help hydrate your body and enhance performance.
Runner's breakfast salad
Ruth Heidrich is a health expert and triathlete who has completed six Ironman events. She suggests that runners should try this breakfast, which offers a good supply of energy without bogging you down.
Ingredients
Handful of spinach
50g kale
1 apple
1/2tsp grated ginger
Squeeze of lemon juice
To make
Chop the apple and mix the rest together in a bowl.
Why you should have it
Vitamins C and K, which are found in kale, not only have anti-inflammatory properties but also help you to metabolise carbs and protein for energy. Lemon juice and apples are also packed with vitamin C which is needed to create ATP, the high-energy molecules that fuel your workouts.
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