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Top Breakfast Meals for Bodybuilders – Sample Breakfast Ideas

Breakfast, if you haven’t heard this expression enough, is an extremely important and often forgotten meal. For bodybuilders, the food choices obviously change, and depending on the goals of the individual, may be subject to a LOT of change. Precontest, off season, or just those who are trying to build muscle should follow certain fundamentals. The purpose of this article is to give you some ideas that are still in line with what a bodybuilder needs to consume, with some variation based on taste and macro nutrients.

A good balance as far as macro nutrients are concerned usually falls between 25%-40% protein, 50%-65% carbs, and 10% fats. Since this is the first meal of the day, it only makes sense to try and consume complex carbohydrates.

Consuming healthy fats is always a plus any time of the day. Healthy fats can be consumed from fish oil, olive oil, flax seed oil, or other fat sources that are rich in monounsaturated and polyunsaturated fats. Do not try to dodge this concept and fry up a few pounds of bacon.

Since you’ve been fasting for the whole night, which for the average person, could be 8+ hours, I’d recommend getting food in as fast as possible considering you’re at an extremely catabolic state. There’s research here and there about doing fasted cardio, but unless you’re on some special drugs that have shown that fasted cardio works extremely well, then why risk it? I like to reiterate the statement of fasting cardio from Bro Science was “running while starved”. Sounds like a great way to lose muscle! Also, remember that fiber should be included in the breakfast whenever possible, as well as other meals throughout the day.

Sample Breakfast

This first sample breakfast will be aimed towards anybody trying to build muscle that wants a solid breakfast. Those trying to shred fat and get lean might want to make a few changes, or browse further to find another sample diet more in line with those that are trying to get peeled. Use this as the template for your own breakfast ideas. Since everybody has a different amount of muscle and metabolism, this will obviously change based on your own size and goals.

2 cups of oatmeal with water OR low fat milk (preferably fat free)
6 egg whites with 2 egg yolks
1 banana
1-2 scoops Whey Protein of your choice (preferably mixed with water or lowfat milk)
10 grams of fish oil / healthy fat source
1 multivitamin of your choice.
2 glasses of water

Take your multivitamin in the middle of your meal, or if there are multiple pills, spread them out as you complete the meal. You’ll notice that this takes away any stomach aches associated with taking them, as well as helps aid in the digestion and absorption of the vitamins.

Off Season / Mass Gainer Breakfast

3 cups of oatmeal with 2 scoops of your favorite whey source, mixed in water or milk
10 egg whites with 2 yolks
2 bananas
5 strips turkey bacon or turkey sausage of similar macro nutrient value
10 grams of fish oil / healthy fat source
1 multivitamin of your choice.
2 glasses of water

Lean Breakfast (Fat Cutters)

10 egg whites
2 cups oatmeal mixed in water
1 banana
10 grams of fish oil / healthy fat source
1 multivitamin of your choice
2 glasses of water

Also, remember that it is important to consume calories every few hours to keep feeding nutrients to your body. The general idea is more nutrient intake = more nutrients available to muscles, which can aid in developing bigger and stronger muscles.

What about my coffee?

Coffee is fine, but there’s more to it than that. I don’t mean a coffee that is half creamer and contains 400 calories from sugar. If you’re going to drink coffee, try to add as little calories as possible. Try using the Splenda zero calorie sweetener packets that also contain 1g of fiber as an easy way to add fiber into the meal.

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