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Two recent questions from the blog:
What if any foods should you aviod in the am? As well, how bad is it to not eat breakfast and “fast” for the first portion of the day? //
For body composition, how important is it to eat veggies during breakfast?
 
I’m going to tackle these together as they are somewhat similar questions. Breakfast is just like every other meal, so treat it as such. We want to limit our fruit intake as fructose (the main sugar in many fruits) has a potent effect
on insulin and blood sugar levels. Stick to berries or bananas (more of a starch than a fruit). Eat as much plant matter as you enjoyably can; the more colors, the better. Eating non-starchy veggies (greens, peppers, things that don’t resemble potatoes, etc.) at breakfast is a great way to get nutritionally dense, fibrous calories, while simultaneously not spiking insulin levels.
 
Avoid starches if you are trying to lose fat. If you work out prior to breakfast, then this would be a good meal to eat a few extra carbohydrates (starch would be ok here).
 
Unless you back squat double bodyweight, or are doing half bodyweight turkish get-ups, don’t even ask me about protein shakes or liquid food.
 
Fasting is effective if you have low-normal stress levels, sleep well, and eat paleo. Make sure you eat like a horse during the rest of the day though.
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Impressive Gymnastics Compilaton
 
The Iceman
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WOD

 
Lift:
Front Squat
5-5-5-5
 
Sweat:
5 sets, for Load:
1 Clean
2 Front Squats
3 Jerks