Winning breakfasts for Olympians

Usain Bolt is the fastest man ever to run the planet, and a simple egg sandwich sets him up for the day. Eggs are a great all rounder for any meal with a good mix of carbs, protein and fat. If you’re looking for a high fibre option, try poached eggs on rye. If you’re in a rush, bung a couple of eggs in a mug, whisk with a little milk and microwave for 45 seconds. Whisk again and microwave for a further 30-45 seconds. Et voilà. Scrambled eggs done at a faster pace than Bolt himself. Well almost.

The first thing Tom Daley dives into every morning is a glass of lemon water. For a dose of vitamin C and a hydration boost, this one makes sense. Unlike animals, the human body can’t make vitamin C and needs to get it through food. Vitamin C is an essential part of the body’s natural antioxidant network which helps to boost immunity and protect against free radicals. Free radicals can be damaging to living cells, and antioxidants help to neutralize them. Tom claims lemon water is great for weight loss. This is likely because of the hydrating effects of water which can reduce hunger pangs. However, many health benefits associated with this zingy drink are yet to be scientifically proven.

What does Mo Farah tuck into when training for the Olympics? Cereal. Mo’s favourite breakfast is a bowl of Frosties which gives him the sugar rush he needs for early morning marathon training. Sugary cereals offer a quick burst of energy but aren’t so great for maintaining blood sugar levels and healthy teeth. A standard bowl of Frosties is made of 37% sugar (37g of sugar per 100g) and provides over a third of the daily recommended sugar intake for adults. For a healthy tip, replace half of your sugary cereal with porridge oats to keep you fuller for longer.

Avocado has made a name for itself in the last few years and it’s a firm favourite for heptathlon hopeful Katarina Johnson-Thompson. Global sales of the superfood fruit (yep it’s not a veggie!) have doubled in the last decade. For a veggie feast, slice half a ripe avo over toasted granary bread, sprinkle with sea salt, freshly ground pepper and a squeeze of fresh lime.

Jade Jones gets her ‘5 a day’ first thing by feasting on 6 portions of fruit mixed with yogurt. Jade, 23, won Britain’s first taekwondo gold medal in 2012 in the 57kg weight category. She says eating plenty of fruit and veg is key to keeping her weight low and nutrients high. Adults and children are urged to eat 5 portions of fruit or vegetables per day. One fruit portion (80g) is equivalent to half a grapefruit, a large slice of pineapple, a banana or seven strawberries.

Eating something before you leave home in the morning, can be effective for weight loss. It is also a chance for you to sit down and set some good intentions for the day ahead. All in all, breakfast is a winner.


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