Morning Nutrition | 5 Muscle Building Breakfasts to Fit YOUR Life!
“Don’t skip breakfast or you’ll lose all of your gainz.” – Me to my children
Breakfast has taken a hit in the last couple of years. Things like intermittent fasting have become popular. You also have people just not believing in the importance of making time for what your mom called “the most important meal of the day.”
Breakfast has been shown to help reduce dietary fat and minimize compulsive snacking.  But like most research, there are dozens of studies either supporting or disproving them. So rather than getting into a pissing contest as to who has the biggest studies, I will go into why I feel you need breakfast.
You fasted all night and should get nutrients into your body. This will help you to perform.
The brain runs on glucose, muscles need amino acids, and fats are an essential nutrient. Why prolong this deprivation? Get nutrients in, and start the day with some nutrient-dense foods to get into the zone – not only for physical performance but for mental performance as well!
If you exercise, your body should have a heightened metabolism. We want to preserve lean mass and burn fat. There is a thermic effect of food (TEF) when you eat it. Soooo, EAT IT!
In contrast to what the second point stated, it also has been demonstrated that total calories at the end of the day is the main determinant in fat loss or weight gain. So there is absolutely NO advantage to starving yourself.
Eating in the morning has been shown to cut down on snacking and overeating later in the day.
Being hungry sucks.
Breakfast foods are tasty. I refuse to avoid yummy stuff like pancakes and English muffins…and Pop-tarts for you IIFYM folk. I love HEALTHY PANCAKES. Just wait, this gem comes later!
Here are some options I like to roll based on your lifestyle with and why.
5 Bodybuilding Breakfast Ideas, Gainz Upon Gainz
Breakfast #1 – “Bro-fast”
Egg whites, whole eggs and a healthy carb source like oatmeal.
Bros love bro food. What is bro food? It is food as close to plain, whole, natural and nutrient-dense as possible.
Bros choose stuff like chicken, sweet potatoes and oatmeal. So use the above food sources to build your “BRO-fast.”
For example a meal with 44g protein, 60g carbs and 10g fat would be:
- 10 egg whites
- 2 whole eggs
- 1 cup oatmeal (Measured, uncooked)
Breakfast #2 – Low Carb
Whole eggs, nuts.
Some prefer the low carb, higher fat approach. In fact, some pro bodybuilders like Ben Pakulski are big fans of low carb breakfasts.
For this bodybuilding meal, whole eggs and nuts fit the bill! So for 28g protein and 20g fat you would eat:
- 4 whole eggs
- ~10 almonds
Breakfast #3 – High Carb, Vegan
Pro Zero by HPN, fruit.
I said it! Check this out, you can still have BALANCE with this.
For this meal I recommend protein and fruit to fill those liver glycogen stores. Okay, I went a little weird on the glycogen thing, but fruit is healthy, so eat it.
A good Vegan breakfast would be:
- 1 scoop HPN PRO ZERO™
- 2 cups assorted fruit to meet macro needs
Breakfast #4 – Protein Sludge
For the on-the-go-sleep-in person sludge is the name of the game here!
Protein sludge! Use MTS Nutrition Machine whey to make this EPIC.
- 2 scoops Machine Whey
- 99g blueberries
And grab some Ezekiel Bread or another bread item to fill in the carbs you need.
MTS Nutrition CEO Marc Lobliner shows how to make protein sludge.
Breakfast #5 – The Complete Breakfast in a Pancake
About Time Protein Pancake Mix.
The best bet for an AMAZING treat that is an all-in-one breakfast with an amazing macronurient split!
- 21g protein
- 30g carbs
- 9g fat
About Time Protein Pancake Mix is a wholesome, gluten-free alternative to one of the best breakfast foods ever created. This mix is loaded with gluten-free oats, buttermilk, whey protein isolate, flax meal, and sweetened with Stevia.
Enjoy your pancakes guilt-free with 21g of protein and 6g of fiber in every serving. At only 290 calories, you can savor every bite. Just mix the powder with water, pour on the griddle, and EAT!
This low-calorie pancake mix allows you to get creative with your toppings. Once you try them you will definitely say, “It’s About Time!”
This is a breakthrough, really it is amazing! See them here.
It’s about time to eat!
Forget that newfangled BS about breakfast not being critical. I still believe in the most important meal of the day (as they call it).
Start your day and your gainz off right, get some nutrients in your system right away, make it tasty, and make gainz regardless of your diet of choice. I gave you options, but remember, eat what you enjoy and be consistent – this is a lifestyle, not a diet.
Because eating pancakes and making lean gainz, that’s not a game!
1) Am J Clin Nutr. 1992 Mar;55(3):645-51. The role of breakfast in the treatment of obesity: a randomized clinical trial. Schlundt DG1, Hill JO, Sbrocco T, Pope-Cordle J, Sharp T.