1 00:00:02,040 --> 00:00:07,040 Speaker 1: Welcome to brain stuff from how stuff works. A brain 2 00:00:07,080 --> 00:00:10,280 Speaker 1: stuff is Christian Sager here. A second breakfast has never 3 00:00:10,320 --> 00:00:14,360 Speaker 1: been just a Middle Earth popbit tradition. Europeans have long 4 00:00:14,480 --> 00:00:18,640 Speaker 1: enjoyed eating another morning meal. School Children in Germany get 5 00:00:18,680 --> 00:00:21,880 Speaker 1: a mid morning break around nine thirty a m where 6 00:00:21,880 --> 00:00:26,360 Speaker 1: they eat a second breakfast, which studies show benefits their health. 7 00:00:26,920 --> 00:00:30,520 Speaker 1: German adults also eat second breakfast, a small meal of 8 00:00:30,600 --> 00:00:36,760 Speaker 1: poached sausages with mustard and pretzels, and sometimes beer, according 9 00:00:36,760 --> 00:00:40,480 Speaker 1: to German born chef Michael Kufner of the bright Water 10 00:00:40,600 --> 00:00:44,000 Speaker 1: Center for the Study of Food, but now Americans are 11 00:00:44,000 --> 00:00:46,640 Speaker 1: picking up on it too, and depending on lifestyle, a 12 00:00:46,760 --> 00:00:50,160 Speaker 1: second breakfast can be just as beneficial as a first. 13 00:00:50,479 --> 00:00:54,480 Speaker 1: Exactly what a second breakfast is, though, in America, depends 14 00:00:54,480 --> 00:00:57,600 Speaker 1: on who is eating it and why. Athletes who need 15 00:00:57,680 --> 00:01:00,600 Speaker 1: fuel to power hours of practice eat law arged meals 16 00:01:00,600 --> 00:01:05,240 Speaker 1: with specific ratios of carbs, fat, and protein. For the 17 00:01:05,319 --> 00:01:09,280 Speaker 1: average exerciser, a light breakfast might be plenty to sustain 18 00:01:09,280 --> 00:01:12,840 Speaker 1: a workout, especially when followed later in the morning by 19 00:01:12,880 --> 00:01:16,959 Speaker 1: a more substantial breakfast. For Americans with hectic mornings that 20 00:01:17,000 --> 00:01:20,000 Speaker 1: involve dropping kids off and rushing to work. Go to 21 00:01:20,160 --> 00:01:25,400 Speaker 1: options for first and second breakfast include handheld microwavable foods 22 00:01:25,440 --> 00:01:30,720 Speaker 1: such as burritos, sandwiches, and oatmeal or snack bars, yogurt 23 00:01:30,760 --> 00:01:35,200 Speaker 1: and yogurt based drinks, or cereal. While brunch is typically 24 00:01:35,240 --> 00:01:39,200 Speaker 1: just a late breakfast and usually a leisurely sit down affair, 25 00:01:39,600 --> 00:01:42,959 Speaker 1: a second breakfast for most Americans is a chance to 26 00:01:43,080 --> 00:01:46,360 Speaker 1: fuel up for the day ahead. A second breakfast isn't 27 00:01:46,440 --> 00:01:49,520 Speaker 1: quite a snack either, or at least what was once 28 00:01:49,560 --> 00:01:52,800 Speaker 1: thought of as a snack is now becoming more intentional. 29 00:01:53,240 --> 00:01:56,960 Speaker 1: For athletes, a second breakfast can help power morning training, 30 00:01:57,200 --> 00:02:00,160 Speaker 1: build muscle mass, or provide an opportunity to recover over 31 00:02:00,480 --> 00:02:05,360 Speaker 1: after a hard early workout. Even some athletes are consuming 32 00:02:05,480 --> 00:02:10,200 Speaker 1: upwards of four thousand, five hundred to six thousand calories 33 00:02:10,280 --> 00:02:13,799 Speaker 1: in a day, breaking up high calorie meals is more 34 00:02:14,000 --> 00:02:17,919 Speaker 1: comfortable on the digestive system and easier to consume than 35 00:02:17,960 --> 00:02:21,480 Speaker 1: trying to eat a large number of calories in one sitting. 36 00:02:21,840 --> 00:02:25,760 Speaker 1: According to Stephanie Horvath, the director of Sports Nutrition at 37 00:02:25,760 --> 00:02:30,080 Speaker 1: the University of Tennessee Athletics Department, while most Americans aren't 38 00:02:30,120 --> 00:02:33,840 Speaker 1: doing so much activity to justify eating six thousand calories 39 00:02:33,840 --> 00:02:37,400 Speaker 1: a day. A second breakfast can be helpful for people 40 00:02:37,440 --> 00:02:42,160 Speaker 1: who love to exercise if it's carefully planned. The government's 41 00:02:42,160 --> 00:02:46,200 Speaker 1: recommendation for Americans is close to two thousand calories a day, 42 00:02:46,240 --> 00:02:50,160 Speaker 1: so surprisingly, another crowd that might benefit from a second 43 00:02:50,200 --> 00:02:53,840 Speaker 1: breakfast are people who want to lose weight. Where second 44 00:02:53,880 --> 00:02:57,440 Speaker 1: breakfasts help athletes power through workouts and put on pounds 45 00:02:57,440 --> 00:03:01,960 Speaker 1: of muscle, a second breakfast can help dieters manage hunger. 46 00:03:02,600 --> 00:03:06,080 Speaker 1: This strategy is called front loading calories, the concept of 47 00:03:06,160 --> 00:03:09,560 Speaker 1: eating most of the day's calories by midday. A big 48 00:03:09,600 --> 00:03:12,640 Speaker 1: breakfast and a smaller dinner can help people lose weight 49 00:03:12,880 --> 00:03:17,360 Speaker 1: and manage hunger and blood sugar, according to a study 50 00:03:17,639 --> 00:03:22,880 Speaker 1: published in the journal Obesity Indeed, research shows people who 51 00:03:22,919 --> 00:03:26,800 Speaker 1: eat more during the day lose weight better than those 52 00:03:26,840 --> 00:03:36,040 Speaker 1: who save their calories for later. Today's episode was written 53 00:03:36,080 --> 00:03:39,800 Speaker 1: by Sean chaivis produced by Tristan McNeil, and For more 54 00:03:39,840 --> 00:03:42,600 Speaker 1: on this and other topics, please visit us at how 55 00:03:42,680 --> 00:03:52,600 Speaker 1: stuff works dot com.