Ideas for proteinrich breakfast

If you are tired of eating breakfast, or simply stuck in the same old, then I have collected some inspiration to add more protein to your breakfast, then look no further. Here are my best ideas for proteinrich breakfast:

Skyr
This hyped yoghurt-like milkproduct originating from Iceland, has become a bestseller in retail due to its high level of protein. Furthermore containing a low level of fat. You can simply add a bit of almonds and blueberries (or other berries) for fibers, and you will have an amazing breakfast.

Wholegrain bread with peanutbutter
A simple and underrated source for protein and healthy fat is peanutbutter. However, peanutbutter comes in many variations, so be on the lookout for natural ones with 99%+ peanutbutter (no sugars etc.). 
Simple oatmeal
Add oats and water to the microwave for 1 minute. Add your favourite flavour whey protein powder, and stir with water. I recommend chocolate or vanilla! Then easily chop half an apple and some almonds.
Kefir-smoothie
This product is still somewhat new in Denmark, however very delicious. If you blend it with your favourite frozen fruits, you will have a great start.

Egg muffins
Eggs are a good source for proteins as well. As an alternative to an omelet, you can make them in a muffin form. Feel free to add vegetables, cheese and bacon (!) to your creation.

Overnight oatmeal
What these bad boys requires in preparation, they make up for in flavour! By simply preparing your oatmeal in the evening, you can wake up for some very nice breakfast. If you google overnight oat, you will find a variety of combinations out of the basis of oats and milk or yoghurt.

Omelet or scrambled eggs
A classic breakfast, which is easy to make. If you start out by mixing the ingredients in a bowl, it typically works out the best. Feel free to add frozen veggies and bacon. If you mess up the omelet, then you just made scrambled eggs! No biggie 😉

Protein pancakes
If you feel like upping your breakfast game a bit, you can go for protein pancakes. This will also allow you to use many of the no carbs-sirups out there that comes in a variety of flavours. Base out of oats, eggs, whey protein and half a banana, you are good to go!

Protein shake
When it comes to your protein shakes, you can go down two roads: the simple, the magical! The first will simply consist of water, whey protein and a bit of water mixed in a shaker. This will give you a decent result, but it wont impress anyone. However, if you are a protein shake-aficionado such as myself, you can easily upgrade by utilising a blender. Mix cottage cheese, milk, whey protein and a few ice cubes into the blender for a few seconds, and you will really enjoy the outcome. This can be made in a tons of varieties, and might quickly become fun to nerd around with. Check out this list for 48 recipes from bb.com

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Doping with beet root juice

Meeting with a friend the other day, who recently joined the club of insane homejuicers, we talked about the benefits of beetroot juice. Though I have heard about the benefits before, I am most often sceptical, if something seems too good to be true. Nonetheless, I wanted to look into the hype.

Beefroot juice is like natural doping! – Anonymous friend

The drink is dark red, and it taste like…. well, dirt. However, drinking according to recommended amounts, and you will find your visit to the bathroom is becoming extremely colorful. However, you may also find that it will enhance your athletic performance.

So what is actually going on with beetroot? The benefits comes from the high level of nitrate in the beetroot, which the body can transform into nitrite, and then afterwords into nitric oxide. The latter has two major upsides for atheletes: First and for most, the blood vessels dilates, increasing the amount of blood going through. Second it improves the performance of mitochondria, so they are able to create more energy with less oxygen consumption. So the synergy effect of beetroot is actually less oxygen cost due to increased mitochondria efficiency, and additional oxygen supply from the added bloodstream.

A study has shown an almost 3 percentage increase in performance for athletes involved in activities that lasted between 5 and 30 minutes.

Though there is a common fear that nitrates and nitrites in combination are forming into nitrosamines, which has been found to be carcinogenic! However, the beetroot only contains nitrate. There are no nitrate and no protein that would lead to the formation of cancer. Other vegetables with similar nutritional values are celery, chard and spinach, but those have not been examined at this point.

I want to juice up – How much beetroot to intake?

Most studies consider 300mg of nitrate 2-2,5 prior to exercise. Though higher amounts have shown additional benefits, but there is a diminishing return in regards to performance boost. The optimum serving was around 600 mL of beetroot juice, also considering the side effects in regards to gastric distress.

Though the benefits are not just limited to short, intense performance! I found a study about performance improvement with beetroot in context of a 80 kilometers cycling race.

Despite the above does conclude that there are no significant evidence, the study do shown some interesting points:

Compared to placebo, beetroot juice supplementation resulted in a group mean reduction in completion time for the 50 mile TT of 0.8 % or 1.2 min (PL: 137.9 ± 6.4 vs. BR: 136.7 ± 5.6 min), but this difference did not attain statistical significance (P > 0.05)

The study do show a 0,8% performance improvement, but due to a limited sample size it is considered scientifically insignificant. And when considering competitive cycling, the races are most often won by seconds, not by minutes. A 0,8% performance increase is equal to 1,2 minutes for a 80 kilometer race.

Furthermore, one must also consider the subjects ability to absorb the nitrite. Of the eight participants, five of them increase the plasma nitrite levels by 30% of more. However, the remaining three did not see the same boost. Actually one of them experienced a decrease in his nitrite level. So the aspect of the individual response is quite relevant to consider, and for elite athletes, who are physically developed, their ability to improve from beetroot might be limited against the response that ordinary people such as myself would experience.

What are the benefits of beefroot?

  • Up to 3% added performance for events that last between 5 and 30 minutes
  • Majority of research done based on 5-600 mL of beet root juice 2-2,5 hours prior to event
  • Lack of evidence for the benefits at endurance events
  • Individual response to beetroot, consider whether you benefit or you are just pissing rainbows
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