Breakfast of champions

A little effort in the kitchen will set you up for a good day’s work and some serious training.

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Best for brain power: Grilled Kippers

Ingredients
• 1 whole kipper
• Zest of ¼ orange and ¼ lemon (and lemon juice)
• 25g butter
• Fresh parsley, chopped (optional)

Nutrition
320kcal; carbs 0g; protein 16g; saturated fat 15g

Method
1. Gently grill the kippers for 4-5 minutes.
2. Put the orange and lemon zest in a pan with the butter and heat until bubbling gently.
3. Stir in the lemon juice and parsley, if using.
4. Put the kippers on a plate and pour over the sauce. Serve with crusty bread.

The Benefits
A study at the Oregon Health and Science University in the US has found that omega-3 fatty acids in fish oil may help reduce depression. Oily fish such as kippers (people still eat them, honest) also contain vitamin D, which, recent studies have shown, can help keep the brain in good shape as we age. Research into omega-3 fatty acids continues – and some claims do not seem to stack up – but we should still be eating one or two portions of oily fish a week.