Muscle-Building Breakfasts!

[KC lifter]

You've certainly heard that breakfast is the most important meal of the day. That maxim is particularly true for bodybuilders. After you've spent several hours fasting while you sleep, your body begins to feed on your muscle mass for amino acids and energy to keep things ticking. Providing your body with these nutrients when you rise is the best way to combat the effects of this catabolic process. First thing in the morning, give your body foods with readily available sources of aminos and carbs so that you can quickly get back into an anabolic muscle-building state.

The best bodybuilding breakfast to do this, though, depends upon your needs and goals. If you're a hardgainer, you may need more calories and carbs than other bodybuilders. Those who put on bodyfat easily may need to emphasize protein and slow-burning carbs. And if you're dieting, regardless of your bodytype, you will need to reduce calories somewhat, mostly from carbohydrates (don't take them too low or your energy may dip drastically).

Read our list of preferred bodybuilding foods--both carbs and protein sources--to help determine your needs. Then, turn to our sample breakfasts to guide you to building the best possible start to your day.

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BREAKFAST CARBOHYDRATE SOURCES

* Oatmeal Eating this slow-burning carbohydrate is a great way for mass-seeking bodybuilders who struggle to control bodyfat to start their day. Slow-burning carbohydrates last longer in the stomach, helping to prevent overeating at later meals. They also keep insulin levels low and steady; bodybuilders who have higher bodyfat levels can benefit from tempering insulin surges to help prevent gaining more bodyfat. For dieters, oatmeal is the best carbohydrate source, due to its slow-burning nature. Gram for gram, oatmeal exerts a more satisfying effect on appetite control and is less likely to be deposited as bodyfat than many other carb sources.

Serving size: 1/2 cup dry

Calories: 150

Protein: 5 grams (g)

Carbs: 27 g

* Breakfast potatoes Potatoes digest at a moderate rate, making them a good mass-building carbohydrate and a great carb source to start your day. If bodyfat is not an issue, mass-building bodybuilders ought to combine midburning carbohydrates, such as potatoes, with faster carbohydrates, such as fruit juice, jam, jelly or fat-free muffins. For those trying to control bodyfat, eat fewer total carbs (especially later in the day) and emphasize slow-burning carbs over their fast counterparts. Cooking diced potatoes in a small amount of olive oil provides you with healthy fat and slows down digestion, keeping you satisfied longer.

Serving size: 1 medium potato

Calories: 100

Protein: 2 g

Carbs: 22 g

* Pancakes with syrup Here's an example of a fast-digesting carbohydrate food. When carbohydrates rapidly flood the bloodstream, they can completely shut down the catabolic process within minutes of eating. So, for building muscle, they're great. If you're on the lean side with a fast metabolism, you could make this your daily standard at breakfast. Better yet, go with honey, which is slower burning than syrup. Combining a fast and a slower-burning carbohydrate is a great approach for lean trainers. The fast carbs kick in right away, and the slow-burning carbohydrates provide a longer-lasting energy source. Keep in mind that this is not the best choice for mass builders struggling with bodyfat.

Serving size: 3 medium-sized pancakes + 1/4 cup light syrup *

Calories: 200 + 100 = 300

Protein: 5 g + 0 g = 5 g

Carbs: 40 g + 25 g = 65 g

* Buckwheat pancakes Although buckwheat pancakes are a much slower carbohydrate source than regular pancakes, you can include syrup to make them a slow/fast combo, which is excellent for building mass. If you're on a diet, skip the syrup; instead, top the pancakes with Equal and cinnamon. Cinnamon helps regulate blood-sugar levels and is a mild thermogenic, helping to boost calorie burning.

Serving size: 1 cup dry mix (add values of other ingredients, such as milk and eggs, to the amounts listed here)

Calories: 415

Protein: 13 g

Carbs: 87 g

* Cream of Rice This is an easy-to-digest fast-acting carbohydrate, so it's a good mass-building food for lean bodybuilders. In general, they respond to carbohydrates very differently than heavier bodybuilders do. Unlike heavier trainers, who typically have a slower metabolism, lean bodybuilders tend to release less insulin, which means that fast-digesting carbohydrates break down at a more moderate pace. If you're struggling to control bodyfat, stick with oatmeal, oat bran or buckwheat foods--they contain more fiber, which slows the absorption of the carbohydrates, an important issue in controlling bodyfat. However, leaner bodybuilders often need faster carb sources such as this to help build muscle mass.

Serving size: 1 cup

Calories: 127

Protein: 2 g

Carbs: 28 g

* Fruit Some argue that fruit isn't a good carbohydrate, but we don't buy it. While other types of carbohydrates are predominantly deposited as muscle glycogen, fruit, which contains fructose, increases liver glycogen. The benefit is that when liver glycogen stores are full, you're more apt to remain in an anabolic state. Every mass-seeking bodybuilder ought to have a serving of fruit for breakfast--bananas, apples, applesauce, blueberries or strawberries--to help with recovery. The bad rap on fruit likely comes from the fact that saturated liver glycogen stores increase the fat-storing machinery in the body. Truth be told, once muscle or liver glycogen stores are full, the fat-storing machinery always increases. However, to build, to grow and to add muscular bodyweight, you have to keep glycogen stores as close to full as possible.

	IGF-1

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[KC lifter]

Serving size: 1 medium serving

Calories: 80

Protein: 2 g

Carbs: 18 g

BREAKFAST PROTEIN SOURCES

* Egg whites This is the fastest-digesting whole-food source of protein, meaning that its amino acids get to the bloodstream within 30 minutes. This makes egg whites a great first-thing-in-the-morning protein food because it fuels you with anticatabolic amino acids. When these aminos hit your bloodstream, they help protect muscle mass from being used as a fuel source.

Serving size: 10 egg whites

Calories: 170

Protein: 35 g

Carbs: 3 g

* Whole eggs For gains in mass, look no further. The yolk--because of its fat content--slows down the digestion of the protein somewhat, for a longer-lasting release of aminos into the bloodstream. Therefore, you have nonstop protein to help end the catabolic state and to keep you anabolic. When eating for size gains, emphasize whole eggs. When dieting, include only a yolk or two for the healthy fats and nutrients they contain.

Serving size: 4 eggs

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Calories: 300

Protein: 25 g

Carbs: 2 g

* Fat-free cheese Fat-free cheese makes its way to blood more quickly than cheeses with fat (although not as fast as egg whites). Fat-free cheese is helpful for reversing the overnight catabolic scenario. You can also consume low-fat cheese, although the small amount of fat will slow down the digestion a bit. Regular cheese is a good protein source, but it is also high in calories and fat.

Serving size: 2 ounces

Calories: 50

Protein: 9 g

Carbs: 2 g

* Low-fat cottage cheese This is an underrated source of protein for bodybuilders. It's a great breakfast food that's also good for snacks and other times of day. The protein in all types of cottage cheese digests at a moderate rate (falling between that of eggs and steak). The more fat contained in the cottage cheese product, the more slowly it digests. Cottage cheese yields both casein and whey (milk proteins). Casein digests slowly; the aminos from whey hit your body more quickly.

Serving size: 4 ounces

Calories: 90

Protein: 14 g

Carbs: 4 g

* Steak Steak is an excellent protein source and a good one to eat at breakfast when you want a slow steady release of aminos. Often, it's a good idea to combine steak with a faster-digesting protein food so you get both an immediate and delayed release of aminos. Coupling steak with eggs (or better still, egg whites) is a great way to accomplish this.

Serving size: 6 ounces

Calories: 345

Protein: 48 g

Carbs: 0 g

* Protein shakes Whey is a versatile fast-acting protein, so it's a great choice at the beginning of the day when you want to quickly get protein into your system. You can mix it with water or combine it with skim milk or mix it directly into oatmeal, Cream of Rice or oat bran along with some fruit or Equal. Adding 30 g to two cups of skim milk is a great idea--that combo delivers more than 400 milligrams of calcium from the milk, and calcium from dairy encourages the burning of fat for energy. You get the building blocks of the protein to grow and the calcium to lose.


You can also try a shake with a mix of whey and casein first thing in the morning. The real benefit here is two sources of protein: whey digests quickly, while casein takes much longer. This provides a one-two punch for continuous amino-acid delivery to help take you from a catabolic to an anabolic state.

Serving size: 1 shake

Calories: 200

Protein: 50 g

Carbs: 0 g

* Turkey sausage or bacon Regular sausage and bacon contain protein, but they also have a high amount of fat, much of it the unhealthy saturated variety. Now, many low-fat bacon and sausage products are available. They're generally made from turkey or chicken, and they are a good choice for bodybuilders who want to include breakfast meats at their first meal of the day.

Serving size: 4 ounces

Calories: 160

Protein: 20 g

Carbs: 1 g

Breakfast is the most important meal of the day, but not all breakfasts are created equal. It's important for you to identify your bodytype and your goals for making the most of this meal. When you consciously plan your nutrition program to suit your individual needs, you'll be surprised by how much better you look and feel. Try our suggested breakfasts or build your own. Above all, eat big and get big.

To order Chris Aceto's Championship Bodybuilding: Training & Nutrition, visit www.nutramedia.com or call (207) 782-3121.

* Or pure maple syrup, which doesn't contain high-fructose corn syrup.

RELATED ARTICLE: SEVEN BREAKFASTS

A WEEK OF BREAKFASTS TO MAKE YOU STRONG

As a rule of thumb, bodybuilders should strive to take in 40 or more grams of protein at the first meal of the day. Calories can vary, depending on your goal, but it's a good idea to aim for at least 500. Carbs are the biggest variable, and they are entirely dependent on your goal. Those on a restricted diet may not want to take in many carbs at all. Hardgainers in a growth phase may opt for 100 grams or more. With our sample breakfasts as a starting point, design morning meals that best suit your individual needs.

CALORIES PROTEIN (g) CARBS (g)

Monday 715 38 89
Eggs (4 whole), buckwheat pancakes (1 cup dry mix)

Comment: This is a satisfying easy-to-prepare breakfast, particularly good for hardgainers trying to add mass. If the pancake mix calls for adding anything other than water, remember to add the food values of those ingredients. Dieters can cut back on the pancakes to reduce total calories and carbs. Protein can be bumped by adding more eggs or egg whites.

Tuesday 660 72 47
Steak (6 ounces), egg whites (5), oatmeal (one serving), fruit

Comment: This is an excellent moderate-carb breakfast, ideal for dieters or mass gainers. The egg white/steak combo provides both slow- and fast-releasing aminos to help you get into an anabolic state.

Wednesday 440 50 31
Breakfast potatoes (1 medium potato), turkey sausage (4 ounces), low-fat cottage cheese (8 ounces)

Comment: Not every bodybuilder wants to eat eggs at every breakfast. This egg-free breakfast is relatively low in calories, but if you're trying to pack on size, eat a greater quantity of these foods. Try two medium potatoes and eight ounces of low-fat breakfast meat.

	protein

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[KC lifter]

Thursday 510 46 22
Omelet (4 eggs, 2 ounces of fat-free cheese, 2 ounces of low-fat breakfast meat), fruit

Comment: This is a traditional breakfast with moderate calories that's fairly low in carbs, excellent for those trying to control bodyfat. To increase carbs, add potatoes, whole-grain toast or buckwheat pancakes.

Friday 327 53 28
Protein shake (50 g of protein), Cream of Rice (1 cup)

Comment: For the ultimate in quick breakfasts, drink a protein shake and take in a source of quick-digesting carbs. Cream of Rice cooks up quickly, but to speed up prep time even more, you can also eat prepared potatoes or whole-grain toast.

Saturday 560 40 80
Low-fat cottage cheese (8 ounces), fruit, oatmeal (1 cup)

Comment: This meal provides you with moderate calories, plenty of protein and plenty of slow-releasing carbs to fuel you until your next one. Dieters can cut back on the oatmeal and increase protein calories with eggs or more cottage cheese.

Sunday 760 50 68
Turkey sausage (4 ounces), whole eggs (4), pancakes with syrup (3 regular pancakes with 1/4 cup light syrup)

Comment: Here's your traditional high-calorie high-protein breakfast. This is great for bodybuilders trying to put on muscle mass--and, hey, it's Sunday, so knock yourself out. Dieters should reduce calories and substitute a slower-burning carb source for the pancakes and syrup.

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[dht]

how about protein shake with egg whites and banna + multi vitamin sound good?

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[powerrack]

good post, i love breakfast, a big one! for big gains!

[HHHTheGame]

Gotta have breakfast....

[BITTA]

very good post, I like the variety that a lot of BBers try to stay away from because it becomes to difficult for some to make different foods each day, but I have been doing this for years now. I will eat differently each day for whatever factors go into my day, like activity level or recovery from previous day etc. also it helps to eat differently each day for monotany issues alone, egg whites and oats every morning gets old fast.

[1fitdrillsgt]

outstanding work bro