The Science of Snacking: Morning

Morning Snack: 

Nutrient Breakdown: Carbs (40%), Protein (30%), Fat (30%)

Snacking Goal: Boost your energy level and glycogen stores.
Are you at the gym before the crack of dawn? You don’t want to run on empty and risk early fatigue from low blood sugar levels. Research shows that the best way to mitigate that is to eat a small meal rich with carbohydrates that do not spur a spike in blood sugar. Because low-glycemic carbs elicit a lower blood sugar response, they may boost the body’s use of body fat for energy. 

Translation: You can burn more fat if you eat muesli with low-fat milk before a morning workout instead of a bowl of cornflakes. For those who don’t work out before breakfast, reserve this snack for midmorning to keep your blood sugar and energy levels up and to maintain your muscle glycogen stores for activity later in the day.

Try: 

• 1 slice whole-grain bread with 1 tbsp natural peanut butter + 1 cup protein-fortified skim milk
• 1/2 cup whole-grain cereal + 1 cup low-fat milk + 1/2 cup blueberries
• 1 packet plain oatmeal made with 1 cup low-fat milk + 1/2 cup chopped walnuts  

(via oxygenmagazine.com)