Other than after a solid workout, breakfast is the only other time your body really craves food. The importance of breakfast cannot be ignored – in fact it is absolutely essential that you eat a healthy, well-balanced breakfast if you’re training.
A fuel-packed breakfast will give your muscles the energy needed to get through those tough exercise routines you have planned. And there’s no reason it should taste bad either.
Here are 5 tasty breakfast recipes — so packed with good stuff, it’s like eating muscles for breakfast.
Blueberry, banana and almond porridge
1 large mug of porridge oats
1 large mug of no/low fat milk or use water
1 scoop of whey protein (mix in with milk/water)
Handful of blueberries
Tsp of grated almonds
Porridge oats have been a solid foundation to many a bodybuilder’s nutrition plan for many years. Being filling, nutritious and a good natural appetite suppressant, porridge oats are also a great source of carbohydrates, so you’ll feel ready for working out after a large bowl.
Porridge doesn’t contain much protein, so add some whey protein and also blueberries, bananas and almonds to enrich the dish with vitamins, antioxidants and other goodies. Either serve in a bowl or add the oats and fruit to a whey protein shake and drink it down.
Super protein breakfast
6 egg whites
1 cup of raw spinach
½ mug of brown rice or quinoa
1 scoop of whey protein
1 red pepper, sliced
Garlic clove chopped, pinch of sea salt and pepper
With around 50g of protein, 46g of carbs and just 2g of fat this breakfast is designed for muscle builders. It’s easy to prepare and once the brown rice or quinoa is cooked, you’ll be able to throw everything in the oven and have 15 minutes to spare.
Set oven to 380F, olive oil a small oven skillet or dish and add the cooked brown rice or quinoa. Mix the egg whites with the whey protein and then add the spinach, pepper strips, garlic and seasoning. Pour the mixture over the brown rice or quinoa and cook for around 20 minutes or until the eggs are cooked.
1 big banana
½ mug of non-fat Greek yoghurt
½ scoop of whey protein
¼ cup of raspberries/blueberries
Large tsp of granola
Squeeze of raw organic honey
This one is basically a banana with tasty extras as it comes in at around 30g of protein and 50g of carbs. It’s packing just what you need, but it’s still nice and simple to make. Feel free to add your own personal touches, but avoid the fatty extras.
Slice the banana in half lengthwise and lay in a bowl. Mix the whey protein with the yoghurt and pour over the banana. Add berries, granola and honey to finish. Simple.
Power berry smoothie
1 mug of mixed berries (raspberries, blackberries, blueberries, strawberries)
½ mug of orange juice
½ mug of non/low fat plain yoghurt
Tsp toasted wheat germ
Squirt of raw organic honey
Tsp non-fat dry milk
Get the food blender ready, as this one is breakfast in a glass. If you haven’t got a blender, then open wide as it may be a bit lumpy — but seriously, just mash up the contents with a fork.
This smoothie is bursting with antioxidants and if you want to top up the protein content, just add a scoop of whey protein. It’s easy to prepare, just mix everything with a blender and serve in a pint glass.
Protein toast with fruit jam
3 slices of wholegrain bread
1 egg white
1 scoop of whey protein
¼ cup of almond milk
½ cup of blueberries or raspberries
Something a bit different with this great recipe high in protein and carbs. With the almond milk it also contains around 10g of fat, so you won’t have to worry about energy levels later in the day for a big workout — just keep an eye on your fat intake for the rest of the day.
Break down the berries for a few seconds in a blender and then heat them up in a pan — add a squirt of organic honey to sweeten. Whilst the berries are warming, mix the eggs, whey protein and almond milk in a bowl and soak up all of the mixture with the slices of bread. Heat a pan with a spray of olive oil and cook each slice until browned on both sides. Top the toast with the warm berries and honey mix.
There you go, five muscle packed breakfast recipes for your enjoyment. If you don’t have time in the morning to make breakfast, try our protein packed breakfast mix instead — bon appetit and train well.