Without question you will have heard it said that “breakfast is the most important meal of the day”. There is a reason that you will have heard this a lot, because it is true. So, rather than ignore this most important mantra, learn to love it. Here we look at how you can make breakfast even better too, how you can inject life into your fitness regime and how breakfast can help you burn fat, lose weight and also add muscle – sounds too good to be true, it isn’t…
Sleep should last up to 8 hours and if this is the case, then you are lucky. But think, how many other parts of the day do you go for 8 hours without any nutrition? So if you skip breakfast, you are also denying your body fuel. Think, the last time you gave your body something to work off, was 8 hours plus ago. Would you not eat for an 8 hour period normally, no! Skipping food until lunch can increase this to over 12 hours and the body is not designed to cope properly in such extremes.
What’s In A Name?
Break-fast. Simple, you are breaking the fast imposed on the body through sleep. In order to boost your metabolism and get your body functioning properly again you need a great and healthy intake of fuel.
You will need energy, so slow release complex carbohydrates are required. The body will also need a good intake of protein too and some healthy fats. Protein supply the amino acids that build muscles, and muscle does not grow when it is starved – quite the opposite. Healthy fats are needed to help the body regenerate tissue and to help the body function properly. Just think, you wouldn’t go training without your flexible gym membership or daily gym pass, and your body cannot start to function until it is properly fuelled.
Protein – think meat, eggs and maybe even a good protein powder
Carbs – think complex carbs from such sources as oats, whole grains or bran, not simple carbs from refined sugars. Not all carbs are created equal. Breakfast is the best time for carbs as you have the whole of the rest of the day to burn them off.
Fat – think no to saturated fats and yes to healthy unsaturated fats, in moderation. Naturally occurring fats are also better than genetically created trans-fats.
Fibre – find a good source of fibre such as bran to slow down breakdown of carbs further and to stabilize your blood sugar. Blood sugar variation can create hunger and cravings that are often met with unhealthy quick fixes, and these can undo plenty of your good work pretty quickly too.
Just as in your post workout state, the body looks for easy fuel, and can attack its own muscles if not fed properly, first thing in the morning at breakfast you need to eat well and sensibly.
Some breakfast ideas include:
- Scrambled eggs with wholemeal toast (you can choose to make an egg white version, out the yolks, but that may not suit). Have this with some porridge for fuel, and a banana. If your aim is to further muscle up, consider additional protein from a quality whey powder.
- Cottage cheese with a bran, low fat muffin, and an apple – again further supplemental sources of protein if required.
- High fibre cereal with low fat, skimmed milk or yoghurt, and some blueberries.
There are many breakfast meal plans that can be constructed once you have the basics thought out properly. You will need energy to fuel the body, from carbs, you will need protein to help build muscle, and some healthy fats to tie it all together. There are some people who say that they do not have time for breakfast. But if you are looking to lose weight and gain muscle, you can never be one of them. You have already starved the body for 8 hours (more given that nobody eats just as they get in bed – I hope). Do not continue to punish the body thinking that this is the healthy alternative. It isn’t.
You want to get fit, lose weight and gain muscle. You have your gym day pass or flexible gym membership right, good. Now, if you truly are serious about your body, make time for breakfast and enjoy it. It will pay you back many times over, and before long you’ll be saying to people, “did you know that breakfast is the most important meal of the day…”
Breakfast of Champions
Breakfast Tips for Weight Loss & Muscle Gain | Gym Pass
There’s a rumour going that breakfast is the most important meal of the day – well take the hint and start feasting on these breakfasts for champions!