If you regularly skip breakfast, break that habit right now! Breakfast is not just another meal –it is the meal. In fact, the word itself reveals its importance. It’s the first meal to “break the fast.” After three or more hours between dinner and bedtime, and then at least six hours of sleep, your body is craving nutrients. This would be an ideal time to have some protein mixed with some carbs. You need this right now because the instant you wake up, your brain needs fuel. And your brain burns almost nothing but carbohydrates as a fuel source. (It also burns a very small amount of fat.)
If you don’t get some carbs into your system first thing, you run the risk of forcing your body to convert the amino acids from your muscles to carbs for use as a fuel source. Can’t handle a full breakfast first thing? At least have a scoop of protein powder with a banana or strawberries mixed in a blender. Have the shake and then wait a few minutes. By then you may be able to eat a little more solid food. After your protein shake you can start thinking about breakfast. You can’t go wrong with oatmeal or other nutrient-rich hot cereals. Add some diced fruit, nuts, seeds or cinnamon. Speaking of fruit, nothing adds some spice to breakfast like a mixed salad of chopped fresh pineapple, watermelon or cantaloupe.
Another breakfast favorite is eggs. Eggs have gotten a bad reputation over the years, but they are again being accepted as one of nature’s perfect foods that won’t increase your risk of cardiovascular disease. However, if you have a genetic predisposition to developing high cholesterol and heart disease, avoid eating too many yolks. There are literally hundreds of ways to prepare eggs. Just pay attention to how you cook them. Frying eggs in a cup of lard or butter made from hydrogenated vegetable oil is not
conducive to bodybuilding, or general health. If you must fry them, use a small amount of nonhydrogenated oil, or a squirt of cooking spray in a nonstick pan. If you have a good appetite you can add a slice or two of toast to your breakfast. Just make sure the bread is whole grain and not covered in high-fat butter or sugar-loaded jam.
Smoked fish is popular for breakfast throughout northern Europe, including Great Britain. They’re also a source of inexpensive quality protein, often costing less than a buck for a small serving. Buy them packed in water or tomato sauce rather than oil. Since breakfast is the most important meal of the day, you want to make a special effort to get some high-class muscle-building nutrients into your system. Whole-grain hot or cold cereals are great for complex carbs. Add in some eggs or smoked fish for protein and healthy fats and a piece or two of fruit and you’re setting the stage for a day of building quality muscle.