Your a.m. meal is your first opportunity of the day to power up, giving you the fuel you need to feel your best and navigate your daily to-dos. Wellness experts know this, which is why they’re ultra-intentional about having something nourishing in the morning.
Of course, “nourishing” means different things to different people. So we sought inspiration from NOW’s panel of wellness pros, to learn about how they fuel their bodies before heading out the door. Their morning-nosh strategies may change how you approach your own first nutrition of the day.
Consume Combos That Support Focus And Stamina
Registered dietitian nutritionist and author DJ Blatner’s morning meals are all about the protein. She aims for at least 30 grams, plus a high-quality carb, a fruit and/or veggie, and some healthy fat. The combination gives her energy, stamina, and focus, fueling her for whatever the morning has in store.
Blatner has shifted her fitness focus to strength training and building muscle to support healthy aging, after years as a self-described cardio queen. “Instead of burning calories or getting smaller, strength training is all about how strong and powerful you can be. It’s such a healthy mindset shift,” she says.
So after her morning workout, Blatner recharges with her signature “3C” protein shake. She blends frozen berries, spinach, NOW Real Food Organic Flax Seeds, and calcium-fortified plant milk with NOW Sports Organic Plant Protein Powder, Creatine Monohydrate Powder, NOW Collagen Peptides Powder, and NOW Colostrum 500 mg Capsules.
Reach For Nutrient-Dense Foods
Staying nourished with wholesome, nutrient-rich ingredients has always been fitness instructor and new mom Emma Lovewell’s MO. But during her pregnancy with baby Skylar, it became an even bigger focus, and now that she’s breastfeeding it remains a priority.
Fitness instructor Emma Lovewell enjoys her oatmeal.
These days, she’ll start off the morning with a bowl of oatmeal made with NOW Real Food Organic Rolled Oats, topped with protein-rich nut butter and fruit, plus a sprinkle of omega-3-rich Organic Chia Seeds and a drizzle of Organic Maple Syrup for sweetness. It’s simple, but it’s loaded with goodness. “The combination of protein and fiber is perfectly filling to keep me satisfied all morning,” she says. “And the possible topping combinations are endless, so it never gets boring.”
Just as important, this breakfast is crazy-fast and easy—so there’s never an excuse to skip it. “This oatmeal comes together in two minutes or less,” Lovewell says.
Jump-Start Recovery With Protein
Gold-medal sprinter Gabby Thomas’ training days are tough. Her morning meal is an opportunity to fill her tank to go all out on the track, as well as get an early start on recovery so she can be on her game the next day, too.
Gold-medalist Gabby Thomas makes her power yogurt bowl.
That means fueling up with nutrient-dense foods that prioritize protein and carbs. “For breakfast, I like to pack in the protein, so one of my staples is a Greek-yogurt bowl,” Thomas says. She’ll give the yogurt a power boost by mixing in a scoop of NOW Sports Whey Protein Powder for even more muscle love. With an added handful of fresh or dried fruit, plus NOW Real Food Organic Raw & Unsalted Almonds and Organic Chia Seeds for added fiber, she’s good to go, go, go.
Supplement First So You Don’t Forget
For yoga, Pilates, and meditation expert Kristin McGee, mornings are an opportunity to ensure she gets the high-quality nutrients she relies on to feel her best. “My morning routine sets the tone for my day, so I’ve started stacking my supplements first thing. This small change in my routine is a powerful habit that checks a major wellness box,” she says.
She’ll begin by stirring NOW Collagen Peptides Powder into her coffee, with the aim of supporting her bones, joints, and skin while getting an extra protein boost. “I keep the bottle out next to my coffee maker so I remember,” she says. (Sometimes she’ll add more collagen to a smoothie later, too.) Once she’s gotten her caffeine, it’s on to her morning workout.
Yoga and meditation expert Kristin McGee with her pro-coffee.
Then, as she preps breakfast post-exercise, McGee will take NOW Extra Strength BerryDophilus, a chewable probiotic she says she takes to help her gut health.* With her meal, she’ll have NOW True Focus for alertness,* as well as NOW Mega D-3 & MK-7 for bone and cardiovascular support.*
McGee’s supplement routine is geared toward her unique needs. “Supplementation is very personal to support your health goals, so be sure to consult a healthcare practitioner before adding anything new to your routine,” she says.
The bottom line? There’s no one-size-fits-all morning nutrition routine. The important thing is that you have something wholesome that helps you kick your day into high gear. Find what works for you—and own it.
Learn more about how to live with vitality, and be you, NOW.
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Marygrace Taylor is a health and wellness writer for Prevention, Parade, Women’s Health, Redbook, and others. She’s also the co-author of Prevention’s Eat Clean, Stay Lean: The Diet and Prevention’s Mediterranean Kitchen. Visit her at marygracetaylor.com.
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