No matter how many hours of sleep you log or mugs of coffee you drink, you could crash before lunchtime if you skimp on fuel. Passing up calories and nutrients makes it nearly impossible to seize the morning and all the hours that follow. To perform at their highest levels from sunup to sundown, Equinox trainers and experts feed their bodies from the get-go.
Here, they offer tips based on their own a.m. routines that give them the energy to charge through their mornings.
Eat full-fat dairy
“In addition to a cup of black coffee, I normally have a bowl of muesli with whole milk Greek yogurt and a handful of almonds. I’m not a fan of reduced-fat, low-fat, and fat-free yogurts because when you take out a primary element of a food item, you also remove some of its other key nutrients. Plus, when fat goes, it’s typically replaced with sugar.” —Matt Berenc, director of education at the Equinox Fitness Training Institute
Recover with amino acids
“It’s more challenging to find time for myself as a new mom, but there are two things I have to do every morning to set the stage for my high-performance day: Finish a solid workout and drink a shake with protein, plus vitamins, minerals, and amino acids for recovery. These two tasks make a huge impact on my day and overall well-being.” —Natalia Angelo, group fitness instructor at Equinox Bethesda
Add collagen peptides
“After my morning workout, I usually eat an acai bowl. I’ve been adding in a scoop of collagen peptides lately. The extra nutrients have been great for my gut and tissue quality; I’ve noticed fewer aches and pains after training.” —Bethany Snodgrass, operations manager at the Equinox Fitness Training Institute
Have dinner for breakfast
“Sometimes I eat what people consider lunch or dinner foods in the morning, whether it’s grilled chicken with organic vegetables or a lean turkey burger on a gluten-free bun. Your first meal sets the standard for the day, so I often opt for a balanced, quality meal over foods that fit within the constraints of what society deems appropriate for breakfast.” —David Otey, personal training manager at Equinox Sports Club in New York City