Hello for the vast majority of people this is a breakfast that works :
2 wheat biscs with 250ml of semmi skimmed milk
A drink of water
1 banana not long before you leave the house
Make sure that you walk your banana on ( eat your banana wait untill it's settled in your tummy and go for a walk or paly some games that include physical activity ) . Unless you have any health conditions that prevent you from eating breakfast in this way you should start your day as described and never change .
These are some diet and lifestyle subjects i considered on the lead up to a run :
It takes around two hours for food to begin to move from the stomach into the upper intestinal tract via the pyloric sphincter.
Try waiting for 2 hrs after eating breakfast before you eat any fruit , snacks or other meals , only have milk with your breakfast and a glass before bed if needed , try to avoid taking things like mint , fruits , vinigar , honey when consuming large amounts of milk .
Wheat is antinflamatory and positive for good gut function and oats provide energy and contain magnesium potassium and zink amongst other things they're good for your neurological and muscle function along with milk this breakfast helps aid good digestion and cognative function , it's sets you up for the rest of the day .
An orange is a morning fruit to eat after 2 hrs have passed since breakfast time , after that nuts, oats bars, beans, eggs , pasta , rice for mid day meals .
Fish is antinflamatory and good for many things tendons , ligaments and joints, I have more citrus fruits when I eat fish .
Remeber that testosterone is high in the morning after restful sleep and takes a dip approaching mid day , eat- hydrate - move - snack - hydrate - move eat - hydrate - move - snack - hydrate - eat- rest hydrate snack - sleep repeat .
Have potatos , root veg and meat / fish at night , eat one oily fish meal and one white fish meal per week .
Before bed have a slice or two of toasted white bread with a drink of milk , water or coco .
Pasta pot examples :
Stir in sauce
75 g per portion
add
A.M-mushrooms ( histamine regulation )
Afternoon-beans ( fiber ) / egg (fats /protine) / fish ( omaga 3,6-9 faty acids )
Evening-meet ( zink /iron /protine )/ fish (omaga 3,6-9 faty acids ) / cheese ( saturated fats / calcium / sodium )
Breakfast :
1 mug of water
2 wheat bixies with 275ml of semi skimmed milk
I wait for two hours due to being prescribed medications i drink another mug of water in this time then I eat my banana and walk .
Morning snacks :
1 Large orang or two satsuma
A brakfast oat snack bar .
Allow these to settle drink a mug of warm sumer fruit squash or a class of the same with cold water .
Dinner or mid day meal :
Pasta with bacon tomato stir in sauce + added portion of mixed beans and an egg
Or pasta with stir in sundried tomato sauce tuna sweetcorn humus some green salad leaves and a squeeze of lemon
Fish oil supliment ( i dont take if im having a fish meal )
1 mug of warm water
Allow food to settle then do some physical activity .
Have a brief reciprocal conversation with questions and answers with someone you trust a parent friend or teacher , sometimes a shop can be a good place for this to happen in the morning , be polite and kind to your shop keep they are an essential part of your day , you are waking up your brain and body .
When I ran I drank more warter than usual on the lead up to my run and I took a sports hydration electrolyte drink with me to sip whilst I ran, I hadn't ran for a while due to injury but I did OK I didn't push myself and I'll try to build up my strength , resilience and fitness slowly , steadily and safley .
