Updated: Aug 2, 2021
A healthy breakfast provides the fuel you need to perform your best during your workout, whether it's cardio like stationary bike, lifting weights, or even a workout video in your living room. Experts say you need to eat 4-5 small meals per day if you are consistently exercising. That could look like this: Breakfast, lunch, dinner and two snacks. The portions you eat during those meals are important! If you are a 250 pound weight lifter in training, your portions are going to much larger than for the average person. If you don't want to be meticulous about your portions, trust your gut and common sense. Also know that if you are just starting out, you might not want to eat like someone hitting the gym everyday for for 1-2 hours. Stay away from sports drinks like Gatorade if you are not consistently pounding the pavement or running trails. Sports drinks can replenish your body with glycogen and electrolytes after a hard workout, but drinking them any other time will pack on the pounds faster than you can lose them!
The USDA recommends our daily calorie intake should be made up of 45 to 65 percent carbs as they are easily converted to energy the body needs during exercise. Where do you find carbohydrates, you might ask. Carbohydrates are found in a variety of foods, some healthy and some unhealthy. According to the experts over at the popular website, Healthline, Healthy sources of carbs can be found in Quinoa. "Quinoa is a nutritious seed that has become incredibly popular in the natural health community. It is classified as a pseudocereal, a seed that is prepared and eaten like a grain. Cooked quinoa is 21.3% carbs, making it a high-carb food. However, it is also a good source of protein and fiber." says Healthline nutritionist, Adda Bjarnadottir.
Here is the list of other great sources of healthy carbohydrates:
Buckwheat (both pseudocereals)
Chickpeas (Garbonzo beans)
Here is a great video by Joanna Soh. This high-carb diet video has over 2 million views on YouTube with 47,000 likes! She knows a thing or two about the difference between high-quality carbs and low quality carbs that only pack on the pounds.