The 5:5:10 rule is at least five grams of fibre, five grams of protein, and no more than 10 grams of sugar per serving, says Kim Larson, a sports dietitian. Add milk, and match the toppings to your mission.
¼ cup dark chocolate pieces (65mg flavonoids)
1 cup blackberries (213mg flavonoids)
Drop in dark chocolate for a hit of flavonoids. These antioxidants can give you a quick cognitive charge, reports a study from Australia. For long-term benefits, add berries. They contain flavonoids that can aid memory over time.
⅓ cup sliced almonds (10g monounsaturated fat)
1 large apple, any type, sliced (1.4g pectin)
Knock yourself out with nuts. They contain magnesium and selenium, minerals that may ward off heart disease. Then add a sliced apple for the pectin, a form of fibre that can reduce cholesterol, according to Danish research.
115g plain yoghurt, instead of milk (12g protein)
¼ cup unsalted pumpkin seeds (4g protein)
If you have an hour or more before lifting, add 15g of muscle-building protein to your bowl, Larson advises. Pumpkin seeds and plain yoghurt are packed. Working out soon? Add fast-digesting carbs, like dried cherries, instead.
1 tbsp ground chia seeds (5g fibre)
1 greener (i.e., less ripe) banana, sliced (3g fibre)
Focus on fibre. “It fills you up faster and longer, so you’re less likely to be hungry mid-morning,” Larson says. Chia seeds contain filling soluble fibre and green bananas contain resistant starch, a fibre that can help you burn fat.