To optimize energy levels and avoid energy slumps, the ideal breakfast should be savory and focused on protein. If you choose to eat cereal (the impact of which is often underestimated, even for so-called healthy versions), you can mitigate its effect by consuming it after protein (such as eggs), pairing it with Greek yogurt, or walking within 90 minutes of your meal.

noli's read

The graphic comparison between cereals perceived as healthy and chocolate cereals is quite relevant: according to the University of Sydney glycemic index database, industrial flaking processes make starch very quick to digest, giving options like Special K a high glycemic index (often between 69 and 84), comparable to dessert versions. The idea of consuming protein before carbohydrates to stabilize energy is also scientifically validated. Randomized controlled trials (notably work from Stanford and Newcastle universities) confirm that this sequencing slows digestion and promotes lasting satiety. Finally, the post-meal walking tip is solidly supported by research. A meta-analysis published in Sports Medicine demonstrates that a light walk of a few minutes within an hour and a half after a meal allows muscles to directly use circulating sugar, thereby regulating our energy levels optimally.

the sources

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