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.
Better Brainpower
Add:
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.
Healthier Heart
Add:
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.
Bigger Muscles
Add:
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.
Flatter Belly
Add:
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.
