We normally hear that Breakfast is the most important meal of the day, whether you are a bodybuilder, fitness enthusiast, or want to live a healthy lifestyle
Definitely, breakfast is one of the most important meals of the day, whether you are bulking, cutting, a power lifter, or just going to work, you still need to have a healthy, balanced breakfast to keep your physical and mental health up to the roof let us put down the importance of having a power-balanced breakfast:
- Boost your Energy:
After a full night’s sleep, your body will be in a state of fasting, which needs immediate replenishment, both energy and nutrition, to kickstart your day - Mood:
A healthy diet with healthy fats, fibers, carbs, and protein will immediately promote your mood by preventing Fatigue and adjusting your blood sugar - Metabolism:
A healthy breakfast will also increase your metabolism, as it will help you burn more calories, and it is crucial for fat burning - Concentration:
Your brain needs glycogen to function. Adding healthy fats stabilizes the glucose in the blood, which in turn gives your brain a steady glucose intake that promotes concentration - Muscles:
Your muscles in the morning are in a state of fasting, and they need immediate replenishment of their amino acids, Glucose, and hydration. Adding protein, carbs, and healthy fats, along with fiber, provides sufficient nutrition for the muscle to recover from a long fasting state
What your meal needs to consist of:
So a basic power breakfast needs to have some essential nutrition, you need to have enough protein, Healthy fats, and Carbs, although it will come to each diet and body type, and what they are trying to achieve.
Protein:
Eggs are the king of protein in breakfast; the amount will vary depending on your muscle size, height, and activity intensity. For example, a beginner in the gym with a weight of 150 lbs with low muscle fibers will need from 3 to 6 eggs; however, a more advanced 220 lbs pro bodybuilder will need a minimum of 10 to 15 eggs (egg whites include two whole eggs)
High protein cheese, as Cottage or ricotta, is a great source of protein from milk, and can add a good protein variety, including Greek yogurt, cold cuts, beans, and tuna as well as whey protein
Healthy Fats:
Olive oil, Nuts, peanut butter, and avocados are essential in breakfast and are essential elements for the heart, brain, and muscles. For the muscles to recover, they need omega-3. It will help the body lose fat more easily
Carbs:
Healthy carbs will help you get your glycogen levels up, which will help with muscle recovery and will promote your energy
Carbs like Oats, cream of rice, Weetabix, brown bread, and buckwheat are all great sources of healthy carbs, which will not spike your insulin and yet will give you a steady and stable insulin, which will help you with your metabolism
Fibers:
There are plenty of fibers that can also be found in oats, but you can also add some salads and fruits
So lettuce, cucumber, apple, strawberries, and blueberries
5 Best Power Breakfast :
5.1 The Power Bowl:
A healthy power bowl will include the base is Greek yogurt, then you add your mixed berries, nuts and you can add your favourite zero-calorie sweeteners or sauce
5.2 High-Protein Burrito Wrap:
High-protein burrito filled with air-fried breaded chicken, fat-free mozzarella cheese, lettuce, and avocado, mix all
5.3 Fried Eggs with brown bread and Avocado:
Put toasted brown bread as a base, then add Eggs up to 12, depending on your needs, add avocados on top, and green salad on the side
5.4 High Protein Egg Porridge
. This is an ultimate bodybuilder’s food especially before competing also for anyone that do not like eggs that meal will convert it to a delicious dessert
. Fry your eggs in a non-stick pan. After frying, put them in a blender with a quarter cup of water and half a scoop of whey protein, and a drop of vanilla. Here you go, it’s the most delicious dessert. You can add cream of rice or oats if you need carbs, then add fruits, peanut butter, and zero sauce if you want
5.5 High-Protein English Breakfast:
Fried omelet, beans, mushrooms, and cherry tomato pan fry, chicken sausage, and beef bacon with brown toast
