A Real-Life Lesson from Team Canada vs. USA 🇨🇦🏒🇺🇸
Yesterday morning at 8:10 a.m., the men’s Canada final against the U.S. was on bright and early. As any good Canadian would do, I invited a bunch of neighbours to watch the game at our place.
Coffee was flowing. The vibe was high. The table? Even higher in sugar.
There were muffins. Chocolate croissants. Pastries. More pastries.
Plenty of fat. Plenty of carbs. Practically zero protein.
The only real “protein source” was bacon, and let’s be honest, that’s mostly fat with a little protein attached.
And by 11:00 a.m., I knew I had made a mistake.
The Problem With a Poorly Structured Breakfast
When your breakfast is:
- High in refined carbohydrates
- Low in protein
- Low in fiber
- Mostly quick-digesting sugars
You create a metabolic rollercoaster.
Here’s what happens:
- Blood sugar spikes quickly
- Insulin surges to deal with it
- Blood sugar drops
- Your brain says: “We need more sugar.”
And just like that, cravings start driving the day instead of structure.
How It Felt (Real Talk)
By early afternoon:
- I felt hungry again, even though I had eaten a lot.
- I was thinking about snacks constantly.
- I wanted something sweet after lunch.
- Energy was all over the place.
- Getting enough protein for the day felt impossible.
And here’s the key:
This almost never happens when I eat my normal breakfast. Here is my regular breakfast
What a Structured Breakfast Actually Looks Like
At CrossFit Actus, we preach structure for a reason.
Consistency is key. Something is better than nothing. But structure beats chaos every time.
A well-built breakfast should include:
1️⃣ High Protein (30–50g)
This stabilizes blood sugar and increases satiety hormones.
Good options:
- Eggs + egg whites
- Greek yogurt
- Cottage cheese
- Protein smoothie
- Leftover steak or chicken (Although my family thinks I’m crazy for eating dinner food at breakfast)
2️⃣ Healthy Fats
Fats slow digestion and help control appetite.
Examples:
- Avocado
- Nuts or nut butter
- Whole eggs
- Chia seeds
3️⃣ High Fiber
This is the missing piece for most people.
Fiber:
- Slows glucose absorption
- Feeds gut bacteria
- Keeps you full longer
Examples:
- Berries
- Oats
- Flax seeds
- Vegetables (yes, even at breakfast)
Why High-Protein + High-Fat + Fiber Wins
When you combine these three:
- Blood sugar rises slowly.
- Insulin stays controlled.
- Cravings drop.
- Energy stabilizes.
- You don’t think about food all day.
Instead of fighting cravings, you’re focused on work, training, family and just life in general.
The Bigger Lesson
Was it fun watching the game with muffins and pastries?
Absolutely. Are they tasty? For sure
Was it metabolically ideal?
Not even close.
Now here’s the important part:
This isn’t about perfection. It’s about awareness.
If you choose the pastries — own it. Enjoy it. But understand the downstream effects.
The issue isn’t having a “fun breakfast.”
The issue is when that becomes your daily habit.
And if your foundation is unstable, your day will be too.
A Simple Rule to Remember
Before you eat breakfast, ask:
“Where is my protein? Where is my fiber?”
If you can’t answer that clearly — you’re about to start the day on defense.
At CrossFit Actus, we believe in building strong foundations.
That starts with your first meal.
Because how you start your day often determines how you finish it.
If need help with breakfast or nutrition in general please reach out here.