The best drinks to start your day – to boost energy levels and the mistakes to avoid
YOUR morning alarm goes off, you drag yourself out of bed, make your way downstairs and then… what?
For nearly all of us, the first thing we do is make ourselves a drink.
And there is one drink that’s more favourable first thing in the morning than any other.
A recent study found 12 per cent of adults have a cup of tea as soon as they wake up – with the UK getting through 53 million cups of tea by 9am.
So obsessed with a brew we are that 10 per cent of us start our day with not one, but three cups of tea.
But while many of us are intent on choosing this as our first drink of the day, most of us have never stopped to think about the impact that cup (or cups) of tea is doing to our health – and waistline.
We spoke to health experts in a range of different sectors to find out what they choose as their first drink of the day and – spoiler alert – it’s not always a cuppa tea.
The nutritionist
Rhiannon Lambert, Harley Street Nutritionist and author of Sunday Times Best Selling book The Science of Nutrition says: “Green tea is my go-to first thing in the morning because it’s packed with antioxidants like catechins.
“These help reduce inflammation and make me feel like I’m starting my day on the right foot.
“It’s hydrating, which is important in the morning after a long break from fluids.
“I also love that it’s rich in polyphenols-plant compounds known to help protect the body against disease.
“Another reason I reach for green tea is its potentially calming yet energising effect.
“It contains L-theanine, an amino acid that may promote relaxation by boosting mood-enhancing brain chemicals like GABA, serotonin, and dopamine.
It’s the perfect way to ease into the day.
“And while it does have caffeine, the amount is much lower than coffee, which suits those who are sensitive to caffeine, especially first thing in the morning.”
The personal trainer
Cecilia Harris, Celebrity Personal Trainer and founder of fitness app RWL says: “This might surprise a lot of people, but my first drink of the day is always a water.
“It is so important to hydrate after sleep, and if you are like me and most of my clients, you workout in the morning.
“It’s great to start the day with a fasted workout as your body uses up fat reserves for energy which are incredibly effective.
How calorific is your favourite morning drink?
For many of us, there's nothing better than waking up to a milky coffee, or tea.
But would you have that second or mug if you knew how many calories you were knocking back?
Herbal tea – 0
Black coffee – 0
Coffee with whole cows milk – 30
Coffee with milk and one sugar – 70
Tea with whole cows milk – 30
Tea with milk and one sugar – 70
Water – 0
Green tea – 0
How water with lemon – 5
“Unfortunately a tea with milk means you are not working out faster as milk has calories.
”If you workout without being hydrated first it can be hard to catch up with that throughout the day, even if you drink during your workout, because you are sweating it out and losing vital electrolytes.
“I do, however, also have a coffee about 20 minutes later.
“I always have black but I never drink it black on an empty stomach.
“Always water first.”
It has zero calories but gives a caffeine boost to help power you through a morning workout.
The diet coach
Sarah Bockhart, Diet Coach and diet behaviour expert says: “I have a sweet herbal tea first thing in the morning.
“Usually something like strawberry and vanilla.
“It’s a great way to hydrate after sleep which is so important for the body and the metabolism.
“Unlike a cup of regular tea, herbal tea doesn’t have any calories, which is great as it gives your gut more of a break and means that first “meal” of the day isn’t a tea!
“Another reason I have a sweet tea is, like a lot of my clients, I have a sweet tooth.
“Instead of having a sugar cereal or pastry in the morning, I have a savoury, protein-rich breakfast like eggs to sustain me throughout the day.
“But, having a sweet herbal tea satisfies that craving without actually causing any blood sugar spike.
“If you are used to having a sugary brew this is a great swap if you are trying to lose weight too, as you still get the comfort of the morning drink without the calories or blood sugar spike.”
The gut health specialist
Lisa Macfarlane, of half of The Gut Stuff duo and hosts of gut health podcast “Chattin’ s***” says: “I start the day with a coffee, but not until around 11am.
I leave a large gap between eating/consuming calories because it has huge benefits for the bacteria in our gut.
“When I do break my fast I have a coffee because it’s high in polyphenols which our gut bugs love!
“The happier our gut bugs, the healthier our bodies and the better our digestion so it’s super important to feed them the things they love.
“Coffee even has a bit of fibre in it, which is also fantastic for your gut.
“Most of the population do not get close to the Government-recommended 30g a day.
“I try and limit myself to one cup a day and always pair it with water to stay hydrated.
“I personally used Nespresso pods, no sugar and I drink with whole cows milk as it is the least processed milk and contains the most nutrition.
“You’ll be surprised what’s in your semi-skimmed milk….”
The GP
Dr Sarah Garsed, GP and working mum says: “Honestly I start my day with a brew.
“Tea is comforting, it has a small amount of caffeine but no where near as much as coffee and I have it with cows milk.
“I do not add sugar though.
“Starting the day with a blood sugar spike is never a good thing, whether it comes from your tea, your sugar-coated cereal or what you choose to have on your toast.
“I advise patients to limit their refund sugar intake and I do the same myself.
“But without the sugar, to me it’s the ultimate way to start my busy morning and drinking milk in it’s whole form, rather than semi skimmed or skimmed, gives me fats, protein and limits my intake of processed sugars and chemicals.”
