It is clear by now that nutrition has a major impact on exercise performance and training adaption.
Recent research suggests that when one eats can have as much impact over achieving exercise goals as what one eats.
This means timing of nutrient consumption has significant impact on exercise performance and recovery.
These responses to nutrient timing are imprinted into our DNA hence everybody, from young to old, male & female, trained & untrained will respond to nutrient timing.
In simple words, nutrient timing is delivering macronutrients in the right time when our body is primed to use them in an efficient manner.
As timing of daily meals & their consumption is vital so among the 3 basic meals of the day breakfast is by far the most important.
Breakfast can practically influence every dimension of our body metabolism during the course of the day.
It immediately raises body’s energy level & restores blood glucose level to normal so that we can perform.
At the same time it also increases the liver and muscle glycogen storage.
Carbohydrate is the preferred fuel for our muscles as well as nervous system.
A well-designed breakfast will certainly boost up the blood glucose levels so that we can start our day with vigor and vitality after an overnight fast.
Cortisol is a stress hormone in our blood stream that reaches its peak during the early morning hours. Breakfast can pull it down to normal.
From psychological point of view sleep is a non-stressful period; however, physiologically it is quite the opposite.
Our body still needs to run some critical physiological processes required to support the life itself along with those which foster tissue repair, growth, daily recovery & development.
Energy need to run this process comes from blood glucose and liver glycogen that breakfast provides.
Being the most satiating meal of the day breakfast can impact food consumption for the entire day.
This is because the impact of our meal pattern releases gut hormone that control appetite.
Secretion of these hormones during early morning is triggered by the elevation of cortisol hormone in blood stream. This has a sustained effect throughout the day.
Eating a good breakfast and reducing the blood cortisol level lowers appetite. Hence, a strong correlation between regular breakfast intake and long term weight maintenance exists.
Breakfast is closely linked with our cognitive function during the day. If we can’t replenish the carbohydrate stores in morning, resulting low blood glucose levels can adversely affect our ability to perform and concentrate in mental tasks throughout the day.
At the same time good breakfast increases the ability to focus and minimizes declines in attention.
Nutritionists around the world advice that breakfast should be taken within first couple of hours of waking and a healthy breakfast should provide calories in the range of 20-35% of your Guideline Daily Allowance (GDA).
So in hustling mornings don’t let your breakfast fall low in your list of priorities. Take a balanced breakfast and start your day with vigor and vitality.
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