Nothing like an energetic breakfast to boost your body and morale, and last until lunch without craving. Advice from Nicolas Aubineau and Vanessa Bedjaï-Haddad, dietitians-nutritionists, to compose your own.

There are those who prefer sweet in the morning, and others who prefer savory. To each his own, "the important thing is to build a balanced breakfast in order to rehydrate the body and recharge the batteries after a long night of fasting," says Vanessa Bedjaï-Haddad, dietician-nutritionist. consistent and complete. We put fats that are well assimilated in the morning, proteins that satiate, energizing carbohydrates as long as they are not high glycemic index. "

What is a savory energy breakfast?

Breakfast would be the most important meal of the day. And for good reason: a good salty breakfast "moderates cravings more during the day, limits blood sugar spikes and modulates appetite at the meal that follows", specifies Nicolas Aubineau, dietitian-nutritionist. Here's how to compose it:

A drink: vegetable juice, soup, coffee, tea, mate, chicory, cow's, sheep's or goat's milk, vegetable juice (soy, hazelnut, almond, oat, etc.).
Cereals: brown, wholemeal, wholemeal bread, wholemeal rusks, bran pancakes ... (2 to 3 slices)
Fat: butter (10 to 20 g), vegetable oil (1 to 2 tsp), avocado, olive (for example, tapenade).
Proteins: they can be animal (1 or 2 eggs, 50 to 100 g of meat or fish, or 1 nice slice of ham, 1 to 2 slices of smoked salmon, herring fillet, etc.), cheese at the right rate. a portion of 30 g or a dairy product (yogurt, cottage cheese, etc.), or vegetables: oleaginous fruits (walnuts, hazelnuts, almonds in one or two handfuls), legumes (soy, tofu, beans, etc.), cereals complete.

Three quick ideas for a savory breakfast:

Glass of rice juice + scrambled tofu (see recipe p. 113) + some walnuts.
Coffee + spelled bread, hummus, avocado, cottage cheese.
Lemon tea + black bread toast + scrambled eggs, ham, mushrooms + Comté + natural yogurt and pumpkin seeds.

What is a sweet energy breakfast?

"In the morning on an empty stomach, a meal rich in sugars causes a blood sugar spike resulting in a sudden insulin secretion and a slump at 11 am, associated with cravings and cravings for sugar," warns Vanessa Bedjaï-Haddad. It is therefore better to limit foods with a high glycemic index as much as possible. Here's how to compose it:

Cereals: brown bread, wholemeal bread, whole rusk "which triples the intake of fiber, iron and magnesium compared to white bread", specifies Nicolas Aubineau. Or granola, porridge, pancakes, cream of rice, oats ...
A sweet product: honey, jam, agave syrup, rapadura in small quantities (1 tsp.).
A drink: coffee, tea, maté, chicory, milk, vegetable juice "enriched with vitamin D and calcium", advises Nicolas Aubineau.
A little fat: puree of almonds, hazelnuts, walnuts, or chia seeds, hemp ...
A fruit: "we prefer it cooked more easily digestible than raw, or dried because it ferments less in the intestine, unlike raw fruit," explains Nicolas Aubineau. Otherwise, in juice or smoothie.

Three quick ideas for a sweet breakfast:

Mint tea + banana and caramelized apple pancakes + plain white cheese.
Infusion + carrot cake porridge + 1 yogurt.
Green tea + white cheese with red fruits and goji berries + nut bread, butter, honey + 1/2 grapefruit.

Energy breakfast: what to eat before sport?

"We have breakfast about 1 hour before playing sports", advises Vanessa Bedjaï-Haddad. "And we avoid combining proteins and carbohydrates just before exercise, because we will slow down digestion, warns Nicolas Aubineau. The proteins being digested in the stomach and carbohydrates in the mouth and intestine. . " Choose for:

1 A hot drink: "15 minutes before eating", advises Nicolas Aubineau, so as not to dilute the digestive juices too much and to keep yourself hydrated. Be careful with milk! "Lactose can cause digestive disorders on exertion: it is laxative", warns the dietitian-nutritionist. Instead, you should prefer vegetable juices.
2 A cereal product: "Oatmeal is very digestible, says Nicolas Aubineau, or an energy cream." To make it: mix 30 g of rice or coconut cream with 100 to 150 ml of vegetable milk and 1 tbsp. to c. honey. Boil until thickened, stirring regularly. We put it in the fridge so that it solidifies.

 This breakfast is ideal for a sporting activity between 1 hour and 1 hour 30 minutes. If the duration is longer, "we double the quantity of energy cream, and we add walnut or hazelnut powder, dried fruits in very small pieces", specifies the dietitian.

Which breakfast to choose in case of a specific diet?

Food allergies or intolerances ... it's not always easy to compose your meals ... Vanessa Bedjaï- Haddad's ideas for a suitable breakfast:

In case of gluten allergy

Rooibos + buckwheat pancake, egg, emmental + faisselle, chia seeds;
Green tea + quinoa with apple almond milk and vanilla sugar + almonds + blueberries.

In case of lactose allergy

Mate + porridge, almond milk, oats and blueberry apple compote;
Black tea + wholemeal bread, peanut butter + coconut yogurt, raisins and grilled coconut.

What if I'm vegan?

Infusion + chia pudding, almond milk and raspberry coulis + banana smoothie, oat milk, peanut butter;
Green tea + rye bread, almond puree + Japanese pearls, coconut milk and exotic fruits.