A. Research has shown that breakfast cereals have very high levels of sugar and salt. Some popular brands can have up to 11g of sugar for a 30g bowl of cereal – almost 3 teaspoons of sugar. Although you want some sugar as energy you want slow releasing energy plus a little protein and fat to provide fuel to your muscles and heart before exercise. Here is a good example of breakfast that will provide you with all the energy and nutrients you need.