The champion's breakfast
Sara tells us that she never gives up on breakfast, a very important moment of her day. Fresh wholemeal bread, but also rusks, oats, cereals or unsweetened biscuits, the source of complex slow release carbohydrates to which she usually adds blueberry jam. Then there are the proteins, which for her is semi-skimmed milk. Alternatively, a soya yoghurt, or some low-fat cheese or ricotta cheese with a little honey a couple of times a week. In the fridge there are also eggs, which she has scrambled with Polish sausages that she gets directly from her grandmother. Since the time of digestion is longer, she prefers to have these on days (no more than two) when she has not trained in the morning.
And finally, a source of minerals and antioxidant vitamins. Fruit of the season if possible, trying to avoid anything that is too sweet (reserved for post-workouts), preferring blueberries and a juice. She also has dried fruit, which is a source of polyunsaturated fats: two, three nuts or almonds. And water, just before leaving.