Of all the cereals, I choose those that are easily digested, do not form mucus, contain a lot of fiber (not polished) and often do not contain gluten - millet, buckwheat, wild rice, pearl barley, oatmeal (not steamed, with bran), from the rarer ones - quinoa wheat couscous or bulgur. Such complex carbs are ideal foods before a workout or long workday when you're unsure about the time of your next meal. You can add honey to healthy cereals - fructose and glucose are very quickly absorbed and give strength, bananas - potassium and magnesium support the work of the heart muscle, dried fruits and nuts are useful fatty acids and a reserve of energy, superfoods - seeds, flowers, powders and extracts from plant roots that have unprecedented properties:) - flax seeds chia, spirulina, cocoa, goji berries, etc. for super health, strength and vitamins.