On the other hand, a review of all the research in this area in 2017 found “minimal changes in body mass and composition” following aerobic exercise in both fasted and fed states. In other words, it doesn’t make much difference whether you eat breakfast or not before a workout. The review concluded that “performing exercise in a fasted state did not influence weight loss or changes in lean and fat mass”. Basically, the jury is still out.

There is interesting emerging evidence about the possible benefits of not skipping breakfast altogether, but delaying it. In other words, leaving a longer gap between dinner and breakfast. The “16-8” style diets, where eating is limited to an eight-hour window during the day, can be an effective weight loss strategy for some people (although it’s worth noting the research shows it’s no better or worse than many other weight-loss diets). It appears there may also be a benefit for our gut bacteria in doing this, as fasting gives our bugs a chance to rest and recover. Even a 12-hour break between meals can have this benefit.

This all points to breakfast being more of an individual choice, rather than a strict health rule.

If you’re an exerciser and you want to avoid distracting hunger pangs and feel like you have the energy to work out, breakfast is probably a good idea – but experts recommend trying to have it an hour before you exercise for maximum benefit. If you’re exercising early in the morning and that’s unrealistic, you could have something small – some yoghurt and fruit, say – before you work out, and then a proper breakfast afterwards to refuel and help your muscles recover and rebuild.

One of the best arguments in favor of eating breakfast, whether we’re exercising or not, is that it’s a good opportunity to get some great nutrition into us. If we don’t eat breakfast, we have one less meal in which to get the nutrition we need for our day. Breakfast is a meal that typically lets us get in some fiber, in the form of whole grains from bread and cereal or fruit or vegetables, and some protein, maybe in the form of eggs, milk or yoghurt. We’re also getting all the other good things that come inside those foods. If we don’t have breakfast, then we have to really power-pack our other meals and snacks to make sure we get the best and healthiest stuff into the day.

In a great breakfast you’ll want to get in some protein and carbohydrate – ideally some high fiber carbs. If you’re a cereal person, go for the “wholest” of whole-grain versions – mueslis and granolas with whole-grain oats, for example, and those full of seeds and nuts, rather than the super-processed cereals. Look for high fiber and low sugar. Add some milk and yoghurt for protein and get a serving of fruit in, and you’ll be off to a good start. Or go for wholegrain toast, eggs or tofu and vegetables.

Whenever you break your fast, make it count by including the best possible fuel.

Article by Niki Bezzant supplied by Les Mills International