While waiting in the doctor’s office last week I skimmed through a woman’s health magazine to pass the time. The opening line of an article in the diet section read: “Start your day off with a healthy low fat breakfast”, with a picture of a rice cake slathered in fat free jam and topped with sliced bananas. Now, if you think for a second that eating this for breakfast is going to keep you lean and focused throughout the day, you’re out of your tree! I’m not a proponent of fasting by any stretch, but I would rather drink water and wait until lunch than start my day off with this meal.

The problem with rice cakes, bananas and most cereal brands is that they have a glycemic index that ranges from 60 to 110. The glycemic index is a measurement of the type or quality of carbohydrates in a particular food, and how fast 50 grams of this carbohydrate raises blood glucose levels (and consequent insulin secretion and effects produced by the pancreas) as it is digested. As a good rule of thumb, when seeking fat loss you shouldn’t eat foods with a glycemic index above 50. A white bagel is only a great food choice if your goal is to have thighs that rub together, because it has a glycemic index of 75. Bagels are so effective at raising blood sugar, that a study done on long distance cyclists showed that bagels are superior to power bars at raising blood glucose. Power bars are nothing more than glorified candy bars.

Breakfast is the most important meal of the day. What you put in your body sets up your entire neurotransmitter production for the next 12-15 hours. If you are looking for concentration and a high attention span, a high protein/fat breakfast is what you need. Protein raises both dopamine and acetylcholine, which are the two most important neurotransmitters for focus and drive. Consuming protein causes a slow and steady rise in blood sugar. Including foods that are good fat sources, such as nuts, seeds and avocados provides a great source of healthy fats that cause your blood sugar to remain stable for an extended period of time. For protein sources, think eggs, various types of meat, full-fat cottage cheese and greek yogurt. These foods all have a glycemic index well under 50. There have been multiple studies done on employee productivity and children’s attention spans that demonstrated how a high protein/fat breakfast not only impacts the energy and productivity levels from morning till noon, but extended its effects into the late afternoon. I don’t know about you, but I like to be alert and on point for my training sessions. Foggy and lethargic is a bad combination.

So when are you supposed to ingest the majority of your carbohydrates? You can’t live on protein alone. Well, you could, but it is not optimal. You should eat the vast majority of your carbohydrates in the evening. Many trainees exercise late in the day after work and this is when you need to replenish your glycogen stores by spiking your insulin. Your muscles are in a glycogen-depleted state and are ready to soak up carbohydrates rather than using them for insulation (fat storage). Potatoes, pasta, bread and even rice cakes are acceptable foods later in the day. The added bonus of ingesting carbohydrates at night is the raise in serotonin levels. Serotonin is a neurotransmitter that calms you down. At night, it is converted into melatonin, which is a major sleep hormone. Carbohydrates stimulate the production of serotonin, which is why it makes little sense to eat them before a workout (a debate for another day). If you eat the majority of your carbs at night, the quality of your sleep will improve because your serotonin levels will be higher. And night is the one time that you don’t want to be alert. Carbs can help you wind down from the rigours of the day, so you can fall asleep.