To limit your caffeine intake in the morning while maintaining good energy levels, certain foods can make a difference. Here are 8, validated by Vanessa Bedjaï-Haddad, dietitian-nutritionist.
No, coffee is not the only “invigorating” when you get up
Contrary to popular belief, limiting coffee in the morning does not mean giving up all forms of energy.
“What matters above all is the quality of the breakfast. An intake of proteins (eggs, yogurt, skyr), complex carbohydrates (oats, wholemeal bread, quinoa) and good fats (oilseeds, seeds) helps stabilize blood sugar levels and avoid the famous mid-morning bout of fatigue”, confirms Vanessa Bedjaï-Haddad.
Fruits, such as bananas or red fruits, provide vitamins and a natural boost, while green tea or matcha offer more progressive energy than coffee, without a “crash” effect. Finally, we often forget an essential element: hydration. “A large glass of water upon waking up can already improve the feeling of vitality”, assures the expert.
You will therefore have understood: the objective here is not to eliminate coffee, but to no longer depend on it to feel in shape. Here are 8 foods to favor in the morning to boost your tone.
Eggs
“Eggs provide proteins that support concentration and prevent mid-morning fatigue.“, says the expert.
Complex carbohydrates
“Oatmeal, wholemeal bread or quinoa provide complex carbohydrates, which release energy gradually,”
admits Vanessa Bedjaï-Haddad.
Certain fruits
“Banana and red fruits offer a natural supply of vitamins and sugars, for a lasting boost”,
underlines the specialist.
Oilseeds (almonds, walnuts and hazelnuts)
“Almonds, walnuts and hazelnuts are rich in magnesium and good fats, useful for the nervous system”, confides the dietician.
Yogurts
“Greek yogurt, skyr or cottage cheese prolong satiety and help maintain alertness”, indicates the nutritionist.
Green tea or matcha
“Green tea or matcha contain caffeine associated with L-theanine (a beneficial amino acid). Result: the energy provided is much more stable than that provided by coffee”,
assures Vanessa Bedjaï-Haddad.
Various seeds
“Chia, pumpkin or flax seeds also provide fiber and micronutrients, helping to regulate blood sugar levels,” explains the specialist.
Water
“Water, with or without lemon, remains essential: a simple micro-dehydration can be enough to accentuate the feeling of fatigue”, concludes the dietician.