By CARLOS SANTIAGO

Are you one of those people who fall into one of the following categories when it comes to skipping breakfast?: 1) “I don’t have the time,” 2 ) “I don’t know what to eat,” or 3) “I’ll wait until I get to work.” You’ve heard the phrase before: breakfast really is the most important meal of the day.

Remember that you’ve been sleeping for six to eight hours. During this state, your body is in hibernation mode, using up all the fuel you have consumed prior to bedtime. So, when waking up, your body is in starvation mode. Despite the fact that you may not feel hunger after you awaken, you must eat something. If you don’t, your body will shut down after 45 minutes. You may begin to lose focus, and your body may tremble due to low blood sugar. All of this is detrimental to your health, your work, and the fitness goals you are trying to achieve.

For the excuses listed above, there are solutions: plan or prepare your breakfast the night before. There are so many great options for breakfast that take little to no time at all. This could be something as simple as a smoothie. Blend one scoop of whey protein in 10 ounces of almond milk or soy milk with some blueberries or strawberries (fresh or frozen). To save time, this can even be blended the night before. Just place in the fridge overnight, grab it in the morning and off you go. For those who do have an extra 10 to 15 minutes to spare, you can quickly whip up three egg whites, one slice of whole wheat toast or one cup of oatmeal with some blueberries on the side. The recipes are loaded with protein, an essential nutrient to starting the day right.

Breakfast is the fuel for everyone. Children need to be sent to school after eating a nutritious breakfast as it helps with concentration. For those of us looking to achieve fitness goals, whether losing weight or building muscle, we must consume five to six meals a day with breakfast being the important one. It sets the tone for our day and ensures we are on the right path, mentally and physically, for whatever lies ahead. Make a conscious effort by taking care of your body so it can work with you and not against you.

Carlos Santiago is the fitness manager at Crunch Norwood and a certified personal trainer from the National Academy of Sports Medicine. He’s been a personal trainer for 15 years.