Building muscle foods to eat in the morning.
You may have heard the adage, “building muscle requires less time in the gym and more in the kitchen.” This more true than you may realize. Diet affects the building and maintaining of muscle more than most people give it credit for.
How To Build Muscle at Breakfast on the Go!
Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed…every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death.” Now, you may not have to get up and kill your breakfast every morning, but if you aren’t eating the right things for breakfast, it sure is killing your chances of building a strong, muscular physique.
When you wake up in the morning, your body has just gone through a 7 to 9 hour fast. It’s running low on liver glycogen to supply the brain with energy, and chances are it’s been breaking down your muscle in order to supplement the dwindling supplies. If you ignore breakfast, your body continues to break down your muscle just to supply its most important organ with energy!
Skipping breakfast, or equally bad devouring a muffin with your dark roast coffee as you frantically drive to work, makes muscle-building a disaster. A good, nutritional breakfast is essential to the Hard-Body Plan. And it’s strategic. Because you burn food more efficiently in the morning, you’ll start the day with foods that are most quickly converted into energy: carbohydrates and proteins. If you consistently eat a breakfast of cereals, fruits, and fat-free milk protein shakes instead of a Homer Simpson breakfast of doughnuts and muffins you’ll look like the stud muffin that nature intended you to be.
Keep it simple. If you have the time, make an egg omelet or eat some lean protein source. Leftovers work well too if they have lean protein and slow-digesting carbs. You can also make some hard-boiled eggs the night before and eat them with some sliced turkey and some berries or an apple.
Are even these options out of your time range in the morning? One of the best and fast solutions is making a PROTEIN SMOOTHIE for a perfect breakfast. Protein powder is easy for your body to absorb also, because mechanically, it’s already ground down to the finest particle size possible and dissolved in liquid. The result is that more of that protein powder makes contact with the acid and digestive enzymes in your gut, and you have a greater yield of amino acids. Since powder requires less digestion than other sources of protein, muscle-building amino acids can reach the blood and muscles quicker, immediately jump starting growth and repair. Throw a few scoops of protein powder in the blender (about 30 grams) with some coconut or almond milk, a cup of berries (fresh or frozen), flax or chia seeds, and maybe a little peanut butter. The whole thing takes 5 minutes but keeps you full and satisfied for hours, making you less likely to make a bad choice when your co-worker brings in the donuts mid-morning.
Hot Cereal That’s Whey Cool
|6 oz Whole-grain Cereal
¼ cup fat-free milk
1 teaspoon flaxseed oil
1 ounce seedless raisins
2 scoop powdered whey protein
|Mix the Whole-grain Cereal with unsalted water and nuke it. Then mix the milk, flax-seed oil, raisins, and powdered protein into the cereal. The result: a great hot breakfast and only one lousy bowl to wash.Totals: 484 calories, 56 g carbohydrates, 44.5 g protein, 8.8 g fat|
Berry Shake with Milk
|2 cups fat-free milk or coconut milk
16 oz frozen unsweetened strawberries or raspberries
2 teaspoons flaxseed oil
1 ounce toasted plain wheat germ
|Pour the milk in the blender, then toss in the rest of the goodies. The frozen berries will make the shake so thick that you’ll need a spoon. Totals: 568 calories, 79.5 g carbohydrates, 28.3 g protein, 14.2g fat|
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