Discover breakfast ideas but also the reasons to make a good breakfast in the morning and why you need oatmeal and omelette.
A good breakfast is important, especially in bodybuilding! You’ve gone all night without eating anything. You will be able to give your body all the nutrients it needs to function normally but also provide it with the necessary intake for muscle gain.
Eating breakfast is also interesting to distribute your macro-nutrients throughout the day when you are working out.
You may not be hungry in the morning out of habit, but by starting to eat a little each day you can get your body used to eating. Your stomach will then ask for it!
Ideally, your breakfast should be composed of 4 elements
carbohydrates to give you energy for the morning
Proteins to give you a regular intake during the day
lipids, good fats if possible.
a drink to hydrate you such as water with lemon juice, green tea (no sodas of course!)
You will find in my article ideas on what to eat for breakfast for bodybuilding.
This is what I eat almost every morning and I can’t get enough of it. So I make my own little mix: oatmeal, flaxseed, sunflower seeds, sesame seeds, squash, raisins and soy milk. You can also use almond milk, rice milk or cottage cheese depending on your preferences.
It is also interesting to add nuts to your oatmeal such as hazelnuts, walnuts, almonds which are good sources of protein and fat.
For those who don’t want to bother, you can take ready-made oatmeal. There are protein muesli. In general, I take the Bjorg oatmeal with no added sugar.
Wholemeal bread with eggs and/or chicken breast
You can also simply take wholemeal bread with :
turkey breast or chicken breast ;
and/or scrambled eggs or hard-boiled eggs.
Another possible solution is wholemeal bread with peanut butter. It’s up to you to decide if you prefer to eat sweet or savory in the morning.
It’s simple, effective and good!
Another idea for athletes is a good omelette to fill up on fats and proteins. You can add peanut butter, a square of chocolate (preferably over 70% cocoa), fruit, almonds…
Pancakes or Crepes
Pancakes or crepes for the bravest. I admit that in the morning I don’t take the time to cook, I reserve that for the weekend.
You can make very good pancakes or crepes with sweet potato flour or whey for the protein side. You can check out my article on sweet potato flour from Bulk Powders. I put my recipe there.
You can also just make a mix of all these breakfast ideas if you’re in the mood for a hearty breakfast
A breakfast for small eaters
For those of you who have a hard time making a big meal in the morning, you can have a protein smoothie. On my end, I like to eat in the morning it’s usually one of my biggest meals in terms of kcal. So I prefer to save the smoothie for snacks.
Finally, simply a whey shaker and a piece of fruit like a banana for example which will fill your belly up nicely.
How much to eat for breakfast?
Different factors are to be taken into account. Here are the questions to ask yourself to make the right choice.
Do you do your session in the morning? Your breakfast will be even more important if you do your weight training in the morning. Make sure you get a good supply of carbohydrates and protein.
Do you have a physical workout? Same as for the morning session.
are you very hungry in the morning? If you have a goal of gaining muscle, it is interesting to have a quantity of protein and nutrients throughout the day. So I suggest you try to eat a little. As I said, it’s all a matter of habit.
What is your daily caloric intake? If I take my case, I am currently at 2,300 kcal. I eat between 500 and 600 kcal for each meal: breakfast, lunch and dinner. I also reserve about 600 kcal for my 2 snacks. You will therefore adapt your quantities according to your goals of gaining mass, losing weight and/or losing weight.
I also invite you to read my article on my meals at 2300 kcal per day to have ideas of simple meals for a whole week.