The 2009 Food & Health Survey: Consumer Attitudes Toward Food, Nutrition, & Health conducted by the International Food Information Council Foundation revealed that 93 percent of Americans consider breakfast to be the most important meal of the day.
And yet, the same poll reported only 44 percent eat breakfast daily — breakfast that is usually characterized by eating too much or too little of the right type of foods.
Mornings are not the ideal time to eat large meals because your body is in detoxification or elimination mode, says fitness expert Ori Hofmekler, bestselling author of The Warrior Diet.
Regular elimination in the morning is a sign that you have an optimal metabolism. Constipation occurs when your body is not “set” to eliminate properly due to poor diet and improper meal timing, he explains.
If you’re like most people who are always in a morning rush, eating a large breakfast will not be beneficial because stress impairs digestion. Your body cannot completely process a large meal if you’re constantly on the run physically or mentally.
The Importance of the Timing and Quality of Your Breakfast
Dr. Joseph Mercola believes that a healthy breakfast and morning exercises are two of the most important health strategies. A large number of studies suggest that the best time for most people to exercise is during the morning.
Exercising in the morning ensures more compliance, increasing your ability to sustain a regular exercise routine. If you schedule your workout later in the day, you’re likely to miss it if something unexpected or unplanned comes up. It’s also not advisable to exercise at night because it revs up your system when you should be relaxing and preparing to sleep, Dr. Mercola points out.
It’s ideal to eat a small breakfast before working out. Many athletes and fitness buffs make the mistake of “carb-loading” to boost their exercise performance — this rapidly burns carbohydrates as fuel and makes you “hit the wall.” The same thing happens if you eat grain-rich foods like bagels, muffins, or pancakes for breakfast.
Consuming 20-30 grams of high-quality whey protein with no sugar about 30 minutes before your workout and 30-60 minutes after exercising can help boost fat loss and muscle growth.* If you only want to consume whey once, the post-workout serving is more important.
Dr. Mercola consumes one serving of whey protein before and after his morning exercise. The components of his whey protein shake are:
- De-fatted chia seed fiber
- One teaspoon of raw organic coconut oil
- Vitamin K2
- Raw eggs
- Two Complete Probiotics capsules
According to Hofmekler, adding raw milk to your whey protein shake will provide you with something similar to human breast milk. It also slows down the absorption of whey to boost your stamina in the morning.*
Probiotics help enhance protein’s bioavailability.* You can put the probiotics capsules directly into the whey powder or open the capsules and pour the contents into the raw milk. Refrigerate the mixture of raw milk and probiotics to let it ferment overnight or for a couple of days. This will provide you with sour milk that will help boost your cardiovascular, digestive, and muscular health.*