Breakfast blunders can happen during the week when you wake up late and try eating breakfast while running out the door, or on the weekend when you go out for a big breakfast. However, the biggest mistake to avoid is skipping breakfast altogether. When you go too long without eating, your body goes into starvation mode. And when you finally give in to hunger later in the day (and probably overeat), your body will store it as body fat in preparation for the next famine. That's bad for anyone, especially for athletes!

Here's what you need to know...

  1. Bulletproof coffee, a homemade blend of coffee, MCT oil, and butter, has plenty of calories in it, but very little nutrients and no protein.

  2. Meal skippers get fatter over time. When the skipped meal is breakfast, fat storage is accelerated.

  3. The more we eat later in the day, or the later we eat in the day, the more likely it is that our meal will be converted to fat instead of muscle.

  4. Other than an increased risk of diabetes, breakfast skippers also have a 27% higher risk of coronary heart disease.

  5. Eating a high-protein breakfast increases a chemical in the brain that's associated with a food reward while a low-protein breakfast causes cravings for sweet foods that gets worse throughout the day.

  6.  A high-protein breakfast has a profound effect on the neurotransmitters that control hunger, brain function, and overall energy levels.

How to Store Body Fat Faster

Everyone seems to be in the holds of yet another cultish diet trend. It involves replacing breakfast with coffee, MCT oil, and butter. Regardless of whether you've tried this butter-laced coffee or even heard of it, having a crappy breakfast or worse yet, skipping it, is a dangerous tactic anyway you look at it.  Unless you've been living under a rock, you understand that six meals a day are no longer the gold standard. Research has made it quite clear that meal skippers put on more weight and body fat over time while eating less food overall. More importantly, when the skipped meal is breakfast, and it's over-compensated for at dinner, fat storage is super-charged.

The Big Breakfast

Fat tissue is least sensitive in the morning and rises throughout the day.  That means that the more we eat later in the day, or the later we eat in the day, the more likely it is that our meal will be converted to fat instead of muscle. Late day eating is also associated with a slower metabolic rate, the decline in glucose tolerance, and less carbohydrate oxidation.

The Horrible No-Protein Breakfast

Back to bulletproof coffee. There are plenty of fat and calories in it, but very little nutrients and next to no protein. The equivalent number of calories in 1 serving (400-450) of this coffee blend compares to approximately 4 eggs, but the eggs have 25 grams of protein and up to 50 times the nutrients.

Sure, the drink can keep you satiated until lunch, but is the goal of eating to eat less and stay full, or to nourish the body?  This boils down to breakfast skippers having an increased risk of diabetes and metabolic syndrome from hyperglycemia and elevated fat storage, along with a 27% higher risk of coronary heart disease.

A low or no protein breakfast causes cravings for sweet and savory foods to continue to rise throughout the day. A high-protein breakfast produces a gradual and sustained increase in blood sugar, which means a consistent nutrient supply to the brain and the muscles. This not only keeps us satisfied longer, but also has a profound effect on the neurotransmitters that control hunger, brain function, and overall energy levels.

So let's forget about things like bulletproof coffee, but more importantly, STOP skipping meals! Let’s get back to embracing a big, protein-rich breakfast. If you want coffee, fry up your leftover steak in butter, cook your eggs in coconut oil, and drink a big pot of black coffee on the side. It not only provides far more nutrition, but it leaves you more satiated, just as stimulated, and feeding muscle instead of fat.

-Coach Vic

 

 

DAY 27 OF OUR HOLIDAY BODY WEIGHT CHALLENGE - 54 BURPEES!!!

Reminder our annual holiday party is on this Saturday from 9 till late! The party will be at Del Frisco's at Pike and Rose (close to the gym), everyone is invited!

What’s your go-to restaurant when you don’t want to cook?

Todays WOD

Front Squat Warm Up

Front Rack Mobility

2 Rounds
20 Squats w/band
5 Inch Worms
20 OH Squats

Power Clean

Every 3 minutes, for 15 minutes (5 sets) of:
Clean x 1.1.1 (rest 10 seconds between singles)

Metcon (Time)

Three rounds for time of:
15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Jerks

Scale: (95/65)
Rx:  (135/95)
Rx+: (155/105 lbs)

 

Out of Town WOD

Run 1 mile for time

 

 

References

7 High-Protein Breakfast Hacks - BESTZENN. (n.d.). Retrieved from http://bestzenn.com/7-high-protein-breakfast-hacks

Fat Loss; High-Protein Breakfast | BodyRock. (n.d.). Retrieved from http://www.bodyrock.tv/weight-loss/fat-loss-high-protein-breakfast-2/

Diabetes Breakfast Mistakes to Avoid - newsdigest.org. (n.d.). Retrieved from http://www.newsdigest.org/2014/03/17/diabetes-breakfast-mistakes-to-avoid/

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD