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Muscle Building Breakfast Ideas: Start your Day Right
Breakfast is the most important meal of the day and there are no excuses for skipping it, especially when you are trying hard to put on muscle mass or increase strength. Regardless of how late you get up, you should always make time for a rich breakfast to fuel your body and prevent it from using muscles for energy.
Since body’s most prefered source of energy is carbohydrate, you have always make sure that before getting engaged in a high or medium physical activity you do eat something. Below you will find some great muscle building breakfasts ideas that will not keep you long in the kitchen but are full in carbs and protein to provide with enough energy for whatever day may hold.
Morning smoothies for bodybuilders
One of the best idea of breakfast for all bodybuilders -- easy to do, very conventional and with amazing nutritional properties. Make the base whey protein (50 gr of it is quite enough) and add in any fresh or dried fruit you like. If you are of those persons who can’t face food first thing in the morning, than a smoothie is definitely your way to go.
Over 61% of skeletal muscle is glutamine, an amino-acid that reduces muscle breakdown and improves protein absorption rate. What have it in common with yogurt and dairy products? Wait to find it out. Our body produces glutamine, but in order to speed up recovery supplementation with the right food is required, such as chicken, beef, fish and eggs. The problem is that during cooking much of glutamine is lost, that’s why including low-fat dairy products in your morning routine would yield lots of benefits.
Stick with Cereals
To boost the carbs in your morning, add a portion of oatmeal mixed with blueberries, flaxseeds or nuts. Blueberries have been proved to hasten muscle recovery after a workout, while flaxseeds and nuts are rich in protein and Omega-3, which greatly improve protein synthesis. Whether you decide to eat cereals cooked or uncooked, the most important to make room for them in your breakfast routine for at least several times a week. And, if possible, avoid instant cereals and stick with integral whole grain oatmeal.
Eggs and Meat
One of the superfoods for building muscle mass that’s a great fit in your morning breakfast. Rich in lean protein, white eggs are not only delicious but the perfect meal before or after morning workout. Do you know how many calories&protein are found in a white egg? Almost 20 calories, 4gr of protein and just 0.06 fat.
No need to say that meat is also a great source of protein which can be easily incorporated into your morning meal. Have a breakfast sandwich with chicken breast tossed in eggs to boost your protein level for whole day.
Read the Right Food Before And After Workout to understand what foods are best to eat get the most of the gym and help muscles to recover in shortest time.
Vegetables and Fruits
Rich in carbohydrates and vitamins, vegetables and fruits have to be one for your first choices in the morning. You may be prone to leave them for lunch or dinner or between in them, but it’s not the case. Blend them with any source of protein and you can be sure that your breakfast is 100% nourishing and provides with all the ingredients needed for successful training in the gym.
Among vegetables, potatoes can be your pick as it is easy to cook, tasty and rich in carbs. Regarding fruits, than mango is a quick source of natural sugar, bananas are high in potassium, preventing muscle breakdown, avocado is rich in fiber, oranges are rich in vitamin A and C and a great source of potassium as well. Raspberries are high in vitamin C and K, while pomegranate contains potassium, magnesium, fiber, and lots of vitamins, such as B-1, B-2, B-6, C, E, K.
Check these 5 Foods that Increase Testosterone before making your grocery shopping.
The biggest no-nos for morning meals
What products should you avoid eating in the morning even if you are in a rush? Some breakfast ideas for those trying to build muscle can be worse than others and have no benefits at all on your body. You gotta know this because the more educated you are in regard to healthy food choices, the better for you. Below are some breakfast ideas that TV and promotionals have induced us they are what you need, but it is not so. See why.
- Have a glass of orange juice. Store juices contain a lot of sugar, while the nutritional value is very low. The best will be to eat an orange and drink a glass of water - whole fruit is not only richer in vitamins, but also provides with a lot of fiber that will tame your hunger.
- Pancakes, waffles or pastries. A big no for breakfast, if you really care about what you are feeding your body with. A healthy alternative is whole-grain cereals combined with different fruits, nuts or a low-fat yogurt.
- Breakfast bars. They are high in calories but poor in so needed nutrients in the morning.
- Avoid coffee add-ons. Having a coffee in the morning is a healthy choice, but get rid low-fat and artificial creamers and don't load it with sugar. Use cinnamon instead, which proved to reduce blood glucose and cholesterol.
Want to know what other mistakes bodybuilders do when it comes to their diet? Check these Common Dieting Mistakes you should make sure are not doing yourself.
Make your first meal in the morning work for you. The above muscle building breakfast options are not only healthy but tasty and rich in protein, carbs, and vitamins -- all meant to sustain protein metabolism and recover. Get into a routine of having your breakfast regardless of the morning rush, because feeling full will help you stay away from foods with zero nutritional value.