OK, this one I have every day without fail for breakfast. It’s loaded with vitamins, fibre, anti-oxidants, protein and you can be very creative with it – if you’re closing in on a competition and are very sensitive to carbohydrate it’s easy to reduce the carb content.
Greens: Kale and celery
Fruits: Anything really, just be careful not to overload the amount of sugar (you want to be hungry again in 3 hours, if you’re still full – reduce the amount of fruit you use). I prefer to buy bags of frozen berries (because they are cheaper than fresh).
Liquids: fruit juice, water and/or natural yoghurt (or a combination, again gauge how full you are, you need to be eating again in 3 hours so don’t overdo the fruit juice or yoghurt). As I approach competition time and want to get really lean I will taper down the amount of sugar from fruit, fruit juice and yoghurt and replace with oats instead.
Protein: You can use raw eggs (4-6 eggs, with only one yolk), I prefer to use unflavoured blended protein powder as it’s just so easy. You can find it in the store area under protein.
Other bits: Ginger (great for digestion, optional), Garlic (again the same), oats (or fine oat powder, adds complex carbohydrates, great idea if you’re sensitive to sugar or diabetic).
Chuck everything in a blender and press the “on” button. Tip: If you find that nothing is blending and the blades seem to just be spinning; add more water.
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