BEST FOR THE SWEET TOOTH Keep those oats handy if you like a sweet brekkie, too. One-third of a cup of oats and 100ml of milk will give you nine grams of protein plus a satiating 32 grams of high-quality carbohydrates, for all-day energy. Stir in a heaped spoon of peanut butter for an additional five grams of protein and seven grams of healthy fats, and sprinkle some vanilla bean flakes or cinnamon on top. What you'll have is a sweet but nutritious breakfast, without any nutritionally-devoid sugar. 3. BEST FOR PRE-EXERCISE Ad Feedback Morning exercise on a full stomach is an uncomfortable experience. The best "breakfast" you can have before hitting the gym or going out for a run is actually black coffee. Without the milk it won't make you feel like your insides are curdling, but the caffeine will increase your metabolism and performance for a more effective workout. Just make sure you follow up your cup with a proper breakfast as soon as you're done sweating. 4. BEST FOR YOUR MUSCLES If you were around in the 1970s you might be still wary of eggs now debunked science once told us they increased bad cholesterol in the body. Now scientists uniformly agree eggs are great for human heath, eating them any way is the best way to feed your muscles (and actually improving good cholesterol levels). A three-egg omelette or scramble has a whopping 18 grams of protein, while the addition of a slice of wholegrain bread will add another four grams making this breakfast as beneficial for muscle maintenance as a whole chicken breast.

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