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Why is breakfast so important in bodybuilding?

Breakfast in bodybuilding is a step that should not be skipped. To get the day off to a good start and not have any deficiencies, you have to cut out the night's youth by providing your body with the calories it needs. It is only in this way that the objectives for bodybuilding practitioners can make you evolve. The body comes out of a youthful sleep during the night and to avoid cravings until the next meal, it is essential to eat well. Everything you consume when you wake up counts a lot to get you back on track. What should you eat before a workout? Here is all the essential information on this subject.

Why eat a good breakfast?

protein breakfast for bodybuilding

Breakfast is one of the most important meals of the day. It is crucial to have the necessary energy intake to make the body function properly.

Indeed, it is important to eat well before each weight training session. Everything you take after the bodybuilding session is no longer used to develop your muscle mass. It is used to maintain the volume acquired during the session and to provide the nutrients that it has lost.

After the youth during sleep, the body needs energy and our body having been deprived during the night really needs it. This will allow it to better assimilate nutrients. In addition, athletes need to consume the right amount of protein to maintain their muscle mass. To do this, certain foods should be favoured over others. For example, you can take oatmeal. They have a high protein and carbohydrate content.

Skipping breakfast has several drawbacks. Notably the lack of concentration and dehydration. The body will draw what it needs from its reserves. This automatically leads to a lack.

The ideal in a bodybuilding breakfast is to consume your macros without exceeding your total calories for the day. Moreover, if you hesitate to eat certain foods, it is better to reading labels and understand the nutritional values.

What does a breakfast usually consist of?

For sweet tooths

The typical pattern (which is not necessarily healthy) that society teaches us as children, the classic breakfast is generally composed of white bread spread. This can be butter or jam or both for some. Then, to this is added a bowl of chocolate milk well sweetened. And finally, a glass of orange juice. And we keep this same habit when we become adults.

Another example is the so-called "fitness" cereals that you buy thinking that you have finally found the right compromise between taste and health. These cereals are marketed on this basis, offering you the promise of a diet rich in energy and vitamins. In most cases, this is not the case.

When we practice bodybuilding, we should preferably consume a minimum of refined sugar and a minimum of maximum fibre and proteins. The classic jam is therefore to be banished from our diet. As an alternative, prefer real sweetened fruits. Indeed, the natural sugars of fruits are healthier. Finally, choose wholemeal bread.

For those who like salty food

Some tend to eat more sweet foods in the morning. While others turn more to anything salty.

Usually it's scrambled eggs with sandwich bread. All accompanied by a cup of coffee bacon.

It is good to know that excess salt is bad for your health. When it is present in large quantities in the body, it promotes dehydration and creates water retention. It also damages certain organs such as the liver.

Favouring eggs (3 whites with a yolk) and 2 slices of rye bread is a perfect example of a complete breakfast.

You can even change the game by removing the yolk and making an omelette by adding stevia and cinnamon.

What makes up a breakfast of champions?

In general, body-builders tend to eat high-protein breakfasts. Oatmeal is described as an excellent source of protein and fat. But this famous porridge accompanied by almond milk is not to everyone's taste. Here's an alternative you've probably heard of: Pancakes

You will see that the oatmeal in this recipe is in powdered form, which means it is blended so that it can be used to make any kind of breakfast.

So it's important to point out that it's not sugar that's bad. But too much refined sugar added in the morning will have an impact on your blood sugar.

As a result, there is no ideal breakfast in terms of choosing a sweet or savoury menu. However, it is important to have a varied diet in the morning. Whatever your style, you should eat carbohydrates, proteins and fats.

high-protein breakfast

If you are more for a sweet menu, you can make the following composition: a bowl of oatmeal which can be associated with almond milk to replace the classic dairy often badly digested and some fresh fruits (banana, grape) or berries (blueberries). To have a source of lipids, you can add oilseeds such as almonds, cashew nuts, walnuts, hazelnuts. A few dried fruits are possible in limited quantities (grapes, raisins, dates...) This is a typical pattern, the aim is to have the 3 contributions necessary to be in shape and full of energy (lipids, carbohydrates and proteins).

For those who like savory dishes, you can choose eggs and whole grain bread. You can also eat brown rice with meat. Bodybuilders prefer turkey, which is a lean meat.

These are examples to give you a picture of a typical breakfast. From these examples you can see that it is important to have a diversified diet in the morning. Only in this way can you have the energy to face your daily workouts and build muscle mass. The body needs various elements to be at its best.

What do athletes eat in general?

Before a weight training session, the sports person will make a hearty breakfast. For example of everything we have seen above but other breakfasts can be found. You can prefer 2 or 3 and alternate certain foods or change breakfasts to avoid getting bored. Eating one food in excess or continuously is not good for the morale. You should eat a variety of foods in reasonable quantities. That is to say that there is sweet and also salty. It doesn't matter what you choose if it's a balanced breakfast that fits into your macros. It is the best way to start your day properly.

You can have brown rice with eggs and turkey ham if you're more of a savory breakfast person. On the other hand, there is the traditional bowl of oatmeal with almond milk and a seasonal fruit. Alternatively, a banana is a year-round fruit that is rich in fibre and magnesium.

Some examples of breakfasts for bodybuilding

In addition to the recipe for protein pancakes, discover other recipes here.

In case you don't have time for lunch, one suggestion is to prepare the next breakfast that can also serve as a snack. Convenient and easy to prepare but most importantly to take anywhere.

Homemade protein bars

For those with a sweet tooth who have time on their hands and want a change from pancakes or bars which can be a great snack, here are baked donuts for 0 guilt.

Low calorie baked doughnuts

Finally, a recipe made in 5 minutes that is not bad is the famous bowl cake. On the other hand it is to be consumed immediately. Sweet or salty, you can change the recipes according to your tastes and the ingredients you have on hand. On the other hand, you should always calculate your calories and macros to progress in bodybuilding.

Need to know your daily needs?

You can find other ideas, like making your own homemade muesli (by adding oilseeds and raisins) added to skyr and a homemade fruit salad for example. Another idea is to use the same recipe as the protein pancakes to make protein waffles by putting the pancake mixture in a waffle tin. Finally, give preference to homemade recipes and if you don't have the time, organize yourself because it is better to eat these foods than energy bars filled with sugar or croissants and chocolate bread (chocolatines for some).

Finally, if you would like a nutritional plan tailored to you and your goals, you can find all of the the formulas here.

DISCOVER MY E-BOOK OF RECIPES


Other articles to read :

5 snacks to use for weight training

Peanut butter: good or bad for your health?

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