A great bodybuilding breakfast can help you get the maximum gains from the start of the day. Contrary to popular belief that time at the gym makes gains, the road to bulking up begins with your first meal of the day. Let’s talk about how you can make those quick bodybuilding breakfasts to power you up and get swole for the rest of the day. Read on to find out more!
How to Make the Best Breakfast for Muscle Growth
A Mass Gain Breakfast Begins with Macros
Before wrapping your head around getting swole, you first need to create a good meal plan. This should consist of the right proportions of proteins, fats, and carbohydrates. You’ll need a good share of proteins while calibrating between fats and carbohydrates to start the process of bulking and then cutting later on.
When you calculate your macros, you need to have a good idea of what your daily calorie requirement is. Your daily caloric intake will be calculated based on your height, weight, sex, and activity rate per day versus your goals, whether it’s gaining mass or losing fat. After getting the number of calories you need per day, you can proceed to break it down into the three macronutrients. Use a macros calculator to give you a good baseline of your caloric intake and how much protein, fats, and carbs you need to factor in your meals.
For example, a 135 lb, lean, 39-year-old man with around 20% fat who wants to bulk up needs to eat a total of 2060 calories for the entire day. This caloric requirement breaks down into 275 grams of carbs, 111 grams of protein, and 57 grams of fat. If he eats three times a day, he must eat 92 grams of carbohydrates, 37 grams of protein, and 19 grams of fat per meal.
Pump Up Your Pistons by Prioritizing Your Proteins
After calculating your macros, you now have an idea of the proportions for a good bodybuilding breakfast. Now, think about proteins first before the other two macros. Your body has essentially gone on an eight hour fast when you wake up. This puts your metabolism in a catabolic state where your body is eating up muscle for energy. You’ll need to put a halt to this by chunking up on proteins so your body goes on an anabolic or protein-synthesizing state.
To jumpstart the anabolic process, experts say you’ll need around 30-40 grams of protein. You can pick from the following:
- White meat poultry
- Lean beef
- Greek yogurt
- Seafood like salmon, sardines, and trout
- Unsalted nuts
- Soy products
Pick the Good Fat for Your Bodybuilding Breakfast
Fat has received quite the bad press in the last 50 years. Yet, the body needs good fat because it keeps the body warm, aids in processing vitamins and minerals, keeps the heart healthy, and helps us feel fuller. Proponents of the ketogenic diet also show that eating a high-fat diet aids the body in burning stored fat faster.
Here’s a simple list of foods rich in fat you can add to your bodybuilding breakfast:
- Coconut oil
- Extra-virgin olive oil
- Fatty fish like salmon
- Full-fat dairy like yogurt
- Dark chocolate
- Chia seeds
Choose Complex Carbohydrates over Refined Any Day
You can classify carbohydrates by how fast the body burns them into sugar or energy. Complex carbohydrates, in the form of fruits and vegetables, take longer to burn and the release of energy is slow. On the other hand, refined or simple carbohydrates, like bread and pasta, easily break down into energy.
When it comes to these two, opt for complex carbohydrates more as the refined ones will peak and crash your energy levels erratically the entire day. They’ll also make you crave for more junk food, which means more unwanted fat.
Here’s a simple list of complex carbohydrates you can add to your breakfast:
- Whole-grain bread
- Whole-grain pasta
- Black beans
- Sweet Potatoes
This is no means an exhaustive list since fruits and vegetables are generally great for you. Watch out for the amount of sugar in fruits though, as it can also factor in how your body expends energy. Limit your consumption of fruits with high fructose content.
Bodybuilding Breakfast Meal Prep
By computing your macros for every meal, you can easily prep your meals for the times when you need a bodybuilding breakfast on the go.
For example, if you need 100 grams of carbohydrates, 40 grams of protein, and 20 grams of fat, you can just multiply these values depending on how many meals you’d like to prep for. A week’s bodybuilding breakfast plan consists of 700 grams of carbohydrates, 280 grams of protein, and 140 grams of fat. At the grocery store, look at the labels and check how much fat, protein, and carbs are in each food you’re planning to get.
Once you’re in the pantry, you can organize the food items on the amount of prep work they need. You can eat certain items as they are like the oatmeal, the kale, yogurt, nuts, and seeds, while beef and white meat poultry will need a certain amount of cook time.
Easy Bodybuilding Breakfast Combinations
Now you have an idea of what goes into a bodybuilding breakfast, it’s time to reach out for some inspiration as to what your plate should look like. Check out these easy to prepare breakfast combos:
1. Eggs and Avocado Toast
Who doesn’t like avocado toast? Make sure you use the whole grain bread for this and poach or fry a couple of eggs. Be careful in cooking the eggs so they don’t dry up. Some grilled or pickled vegetables will be great sidings for this meal.
2. A Bowl of Yogurt Mixed with Fruits, Seeds, and Nuts
For a fun and quick bodybuilding breakfast, you can take your yogurt and mix it with fruits, berries, nuts, and seeds. This alone can give you as much as 20 grams of protein.
3. Vegetable Frittata
What has tons of protein and is packed with nutrients from vegetables? A frittata. Your standard frittata is made from three eggs, so it can pack as much as 26 grams of protein per meal. There are a lot of recipes for this dish on the Internet so you’ll never be bored, thanks to the variations you can cook.
4. Steak and Salad
Who says you can’t have steak for breakfast? Get your portion of lean beef and munch on some vegetables to power yourself up until the afternoon.
5. Oatmeal and Peanut Butter
When you’re really, really lazy, you can just go for half a cup of quick-cooking oatmeal, half a cup of milk, one spoonful each of peanut butter and sweetener. Just microwave the mix for a minute and then add a scoop of whey protein, and you’re all good.
6. Banana and Blueberry Smoothie Bowl
If you’re into plant-based diets, there are recipes for muscle building breakfast without eggs you can try. This is one of those meals. Just make a smoothie out of some banana, blueberries and almond milk. Top it off with nuts, berries, and seeds.
7. Salmon with Grilled Fruits and Vegetables
Fire up the grill and cook your salmon with fruits like pineapple and your favorite vegetables. The nice mellow taste of the salmon will pair up nicely with the acidity of the caramelized pineapple chunks.
You can add our One Pot Low Carb Chicken recipe to your meal prep plans:
As you can see, making a bodybuilding breakfast isn’t that hard. You just need to understand the building blocks of a great meal, namely the macros and combinations you can do to create healthy food items. By planning your meals and eating your macros in the right proportions, you’re making sure you’ll achieve your goals without sacrificing tasty meals.
What do you think of our guide on how to make the ultimate bodybuilding breakfast? If you have your own muscle building breakfast recipes, please share them in the comments section below.
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