How you eat in the morning sets the tone for the day.
Whether its a gym day or not, you can maximize muscle growth over time with a balanced breakfast plan. Many morning exercisers often make the mistake of thinking they can burn more calories by jumping out of bed and into the gym without stopping for breakfast. The problem with this thought process is that a good night’s sleep inevitably leaves your blood sugar low and your liver glycogen close to depleted. This translates to a weaker workout.
Starting your day with a freshly prepared breakfast helps you consume lower amounts of fat and cholesterol throughout the day. Breakfast also improves your concentration, which is key to avoiding injury when you’re in the weight room.
How to Plan Your Breakfast: Target Your Personal Goals
We all know protein builds muscle, but you also need healthy fats and carbohydrates to replenish glycogen and boost insulin. But, eating convenience food isn’t a good idea. In reality, these foods rarely provide a protein count in the double digits and leave you feeling hungry. And though quick, it’s not how you should eat in the morning if you want to guarantee your goals.
Knowing a bit about how nutrition works will help you utilize it for your fitness and strength gains. For example, an average 180-pound male who’s building muscle mass needs around 160 grams of protein and 580 grams of carbohydrates daily. For a 150-pound woman trying to gain muscle, the goals are about 135 grams of protein and 430 grams of carbs.
Freezing fruits and vegetables is a brilliant way to retain the vital vitamins and nutrients, and they can easily and quickly be defrosted or added to smoothies from frozen. Dry goods and protein powder can be bought in bulk to ensure not only a healthy supply but an economic approach.
10 Brilliant Breakfast Foods that Maximise Muscle Growth
#1- Whole grains such as quinoa This protein-packed, gluten-free, high in fiber grain is full of magnesium and iron. Wash it and cook it with almond, soy or cows milk to make a breakfast porridge.
#2- Almonds are full of monounsaturated fats and magnesium. Magnesium is an abundant mineral used in more than 300 biochemical reactions in the body and is specifically known to be involved in energy metabolism and protein synthesis. Have it as milk, in powdered form, nut butter or as fresh nuts.
#3- Soy. Whether served as edamame, tofu or soy milk, the muscle-building benefits of the soybean simply cannot be paralleled. High in amino acids, soy is also packed with vitamins and minerals.
#4- Eggs are generally considered to be the most readily utilizable protein with the highest biological value of any whole food, but you need to be careful due to its connection to high-cholesterol.
#5- Chicken is the staple muscle-building food. With an excellent protein-to-fat ratio, it’s also super versatile.
#6- Fish such as tuna or salmon are loaded with heart-healthy monounsaturated fats and omega-3 fatty acids. It’s also an excellent source of vitamin D and protein.
#7- Whey Protein supplements provide a fast and convenient source of protein at an affordable price. Bodybuilders use them when they wake up, right after their workout, and mixed with some of their meals to maximize muscle growth. For the sole purpose of building muscle, it is great.
#8- Oatmeal is a fantastic source of carbohydrate due to both its low glycemic index (GI) value and the fact it is minimally processed. Low-GI foods can enhance fat loss for those looking to lose weight, and provide a constant source of carbs for muscle preservation.
#9- Fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. They also provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide to aid proper digestion – to make sure you’re absorbing all those critical nutrients from your other breakfast foods!
Want A Week-Long Meal Plan?
This meal planner will help spread your protein, carbohydrates, and fats over the week. Each recipe won’t take longer than ten minutes to prepare and you can even make some of these the night before.
Day 1 – Poached eggs on a bed of spinach
Steam the spinach rather than cook it with oil and poach your eggs in boiling water with a little vinegar.
Day 2 – Porridge oats with vegetable milk and chopped banana.
You can prepare your oats the night before by soaking them in the milk ready to for just a quick blast of heat on the stove top in the morning, which makes this a great time saver for a busy day.
Day 3 – Smoothie with soy milk, frozen berries, Greek yogurt, honey, peanut butter, and whey protein.
Whizz all ingredients together in a smoothie maker or blender and drink!
Day 4 – Grilled salmon and three scrambled eggs
Grill your salmon and cook the eggs using low-fat vegetable oil like olive or rapeseed.
Day 5 – Three-egg mushroom and chicken omelet.
You use leftover chicken or lightly fry off the mushrooms and diced chicken with low-fat oil before adding your eggs.
Day 6 – Quinoa porridge with blended banana, apple, honey, and berries, topped with ground almonds.
Wash the quinoa and boil it for 20-25 minutes using a mixture of milk and water (you can add a little cocoa if the flavor is too savory for you). Drizzle with you blended fruits and honey to serve.
Day 7 – Tuna, broccoli, and egg frittata
If you use canned tuna, try to find spring water rather than oil or brine based cans. Steam your broccoli and chop before adding all ingredients to a low-fat oiled frying pan. You can grill the top to cook it through if you’re short for time.
If you’d like to share your great breakfast recipes for maximizing muscle gain or if you’d like to ask a question please get in touch using the comments section below.