You have probably heard that breakfast is the most important meal of the day. It is absolutely essential to give your body all the right nutrients it needs to be able to function properly during the day, even if you have a sedentary lifestyle that does not deplete your energy sources. You can imagine that the importance of supplying your body with everything it needs right when you open your eyes and get up in the morning becomes tenfold if you want to build muscle and you have a strenuous exercise routine.
In what follows, we would like to describe five possible breakfast menus that will help you not only start your day in an energetic, ready-for-whatever-comes-along way but will also help with your muscle-building efforts, not to mention that they are absolutely delicious.
Cottage Cheese and Fruit
The nutrients that your body needs the most and makes the most of if you are engaged in a muscle-building project are proteins and fiber. 100 grams of cottage cheese contains about 20% of all the protein your body needs for the day, but the benefits do not end here. Cottage cheese also contains calcium and vitamins, notably B-12, making it beneficial for the bones and for blood circulation as well.
Pairing your cottage cheese with fruit makes your breakfast even more supportive of your muscle gain efforts. Oranges boost not only muscle growth but endurance as well, while apples are known to prevent muscle fatigue and berries make after-workout recovery faster.
Veggie and Egg Scramble
Scrambled eggs, especially scramble made from whole eggs, not only the whites, combined with sautéed vegetables such as onions and peppers is another excellent choice. Eggs are easy to digest and they are valuable sources of protein and healthy fats without adding too many calories to your diets. While many people choose to get rid of the yolks and use only the whites in their scrambles, it is actually the yolks that contain most of the protein as well as some saturated fat that you need for building muscles more efficiently.
Choosing a veggie and egg scramble for breakfast will give you the energy you need for your day and will provide you with the power and the stamina to go through your work-out with maximum effects, while the veggies will add the fibers that you need to maintain the efficiency of your digestion.
Hard-Boiled Eggs and Ezekiel Bread
This winning combination gives you not only all the health and muscle-building benefits of the eggs but also the incredible health benefits of Ezekiel bread. Ezekiel bread is a bread variety made from sprouted grains, wheat, millet, barley, and spelt and sprouted legumes, soy, and lentils. The process of germination enhances the nutritional value of the ingredients, making Ezekiel bread a valuable source of proteins and fiber as well as a low-glycemic index bread type.
Greek Yogurt Combo
The process of making Greek yogurt involves the straining of excess liquid from regular yogurt and the elimination of carbohydrates, which makes the end product twice as rich in protein as simple yogurt. Greek yogurt also contains calcium and vitamin B in high concentrations, both nutrients being essential for proper muscle function and metabolism as well.
You can combine the yogurt with any fruit – the above-mentioned oranges and berries pack your breakfast with even more nutritional value or you can choose to add herbs for more taste or whole-grain cereals to increase your fiber intake.
Protein Oatmeal
Oatmeal prepared at home and enriched with whey protein is another delicious breakfast meal, especially if you add some flavor to it by combining the oatmeal with fruits and cinnamon. If you want to increase the protein content of your breakfast even further, add another half cup of protein, and you may also consider adding texture to your meal with the help of coconut flakes, flaxseed or nuts.
The above breakfast meals are not only healthy and able to enhance the efficiency of your workouts, but they are also delicious and easy to prepare. Add your favorite herbs and spices to the meal of your choice and enjoy the benefits of enhanced nutrition along with the delight of a gourmet breakfast.
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