July-Aug 2022 Issue #41 4Guys | Page 153

RUNNY EGGS BEST FOR : A MORNING RUN
When you ’ re pumping your heart instead of pumping iron , your body needs additional carbs for energy . By eating an hour before you start your session , it gives your body time to break it down .
A low-fat yoghurt and oatmeal topped with fruit or raisins is ideal , but if you haven ’ t woken up in time for an hour ’ s digestion , a smoothie will work better . Post-workout , you should be aiming to maximise nutrients within 30 minutes of your cool down : “ A slice of wholewheat bread topped with some honey will work perfectly ,” says Macedonia .
BIG ( DAY ) BREAKFAST
Best For : Steady Nerves You want to feel at your absolute best on a big day – be it your wedding , graduation , or knighthood ( maybe one day , hey Becks ?).
Founder of Decision Nutrition , Keren Gilbert , suggests fuelling your body with food that will help your blood-sugar slowly rise and fall to avoid any peaks and troughs that could throw you off your game : “ A great way to do this is to kick off your big day with a bowl of oatmeal – it contains a lot of fibre to keep your blood sugars steady .”
DON ’ T WEIGHT UP
Best For : Losing Pounds If you ’ re trying to shed some pounds but aren ’ t heading to the gym , Cheffer suggests swapping your morning latte for a green tea . It still has some caffeine if you ’ re a morning zombie , but has zero calories .
Next , have a couple of eggs – however you like ‘ em in the morning , so long as it ’ s not fried – and an apple or some raspberries . “ Clocking in at around 200 calories , this power combo has around 10g of protein and 7g of fibre – so you should be alright until lunch ,” says Cheffer .
STAYING POWER
Best For : A Busy Day If you know you ’ re going to be lunching later than usual , prep ahead to avoid rumbles .
Nutritionist Amari Cheffer advises aiming for 10g of fibre and 20g of protein : “ A cup of Greek yoghurt combined with some high-fibre cereal ( at least 5g per serving ) and some blueberries will keep you focused without the need for elevenses .”
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