Find out what you should eat for breakfast if you go to the gym to get good results
You wake up and you're hungry, even after the good meal you had before bedtime.
It's normal, after all, if you've rested enough, you've spent several hours without eating.
You go to the kitchen to solve the problem, but you're not sure what the best option is now that you're taking the gym more seriously, but you know that a glass of Chocapic might no longer be ideal for your goals.
So, what should you eat for breakfast?
We will organize the article by macronutrients to help you decide what is best for you, whether it is a breakfast to gain muscle mass or a breakfast to lose weight.
Note. If your breakfast is your pre-workout, although this article may be useful, the ideal is to take a look here for something more specific.
Protein
We start with the most obvious, protein.
You should include protein in this meal, just as you should ideally include it in every meal.
It is an essential macronutrient, whether your goal is to gain muscle mass or lose weight.
What source of protein should you use?
- Suggestions
- Eggs
- Liquid egg whites
- Protein shake
- Can of tuna
- Cottage cheese/quark
Basically, any quality protein source can be used in this meal, and if you like a good chicken steak when you wake up, go ahead.
However, most people turn their noses up at breakfast steak, and an excellent option, and a favorite for many, are omelettes/scrambled eggs/boiled eggs.
Why?
It is an excellent source of protein, tasty and nutritious.
It's also very versatile, and easy to adapt to your goal, whether it's gaining or losing weight.
The more yolks you include, the more caloric your breakfast will be, which is very good for those who want to gain weight.
If, on the other hand, you want to lose weight, you can reduce the amount of yolks, and use more whites, which are extremely low in calories, but high in protein.
The only downside to this option is that it takes a while to prepare.
If you don't like eggs, a can of tuna or cottage cheese can serve you well to give you the protein you need to start the day.
If you want something quick, practical and quality, a protein shake fits perfectly here.
How much protein should you eat for breakfast?
It depends on your diet, the number of meals and the amount of protein you need daily, but as a rule, the amount of protein to use for breakfast is between 20g and 40g.
It also depends on whether it is a breakfast to lose weight or a breakfast to gain muscle mass.
For more information see the article How much protein do I need per day?
Carbohydrates
After protein, you should also include carbohydrates at breakfast.
However, you should opt for sources of complex, unrefined carbohydrates.
What source of carbohydrates should you use?
- Suggestions
- Oat
- Sweet potato
- Whole grains
- Whole grain bread
It's important that you choose the least refined carbohydrates possible here, so that you start the day with good energy levels, and not ready to go back to bed full of sleep.
The favorite option here is oatmeal.
Why?
It is a source of complex carbohydrates, which will not make you drowsy, satiating and goes very well with eggs, which you can use this recipe to start the day great.
If you don't like oats, you can use another type of cereal for this meal that you like.
If you're a fan, sweet potatoes are an excellent source of carbohydrates, rich in vitamins and minerals, the problem is that you need to prepare them in advance, and so it becomes more complicated when you want something quick.
You also have wholemeal bread, which, although it is an inferior option to the previous ones, is still a valid choice.
How many carbohydrates should you use for breakfast?
The amount depends on your goal, if you are trying to gain weight you can include a higher dose, while if you are trying to lose weight you can reduce it.
Also pay attention to your reaction to carbohydrates, as more sensitive people tend to get drowsy with high amounts, and therefore, it will make sense to reduce your intake at this time, and increase fats.
Fats
Finally, what do you do with the fats?
Fats are a good addition if you're trying to gain weight, but even if you're trying to lose weight, you can include some fats here, especially if you're cutting back on carbs.
- Suggestions
- Peanut butter
- Dry fruits
- Omega 3
If you're trying to gain weight, adding peanut butter to your breakfast will significantly increase calories in a simple and tasty way.
Dried fruits are also a good option.
If you are losing weight, this is an excellent time to include some omega 3 capsules along with one or two egg yolks.
Remember that if you use egg yolks as a source of protein, they are also high in fat.
How much fat should you use for breakfast?
Again, it depends on your goal and calorie needs.
However, it includes at least 10g, whether it is a breakfast to lose weight or a breakfast to gain muscle mass.
I'm going to train right after breakfast, what now?
Nutrition before and after training has already been covered in this article, but if the space between breakfast and the start of training is short, an excellent option is a whey shake with one or two bananas.
Another important point in this case is not to use fats, so as not to delay digestion.
If you want to know more about what to eat before training, take a look here.
Conclusion
For breakfast you should include a good source of protein, but not only that.
If you are try to win mmuscle mass, a good amount of complex carbohydrates and some fats are welcome.
If, on the other hand, your objective is eliminate fat, a smaller dose of carbohydrates and few fats is ideal.
The suggested amounts are just that, suggestions, and should be adjusted according to your daily diet, training, routine and goal.
If you need help designing your diet This article can help you.
Don't forget the main thing, that is, your total daily diet, and not just one good meal.
What matters is achieving your daily needs for the various nutrients consistently, and there is no point in having an excellent breakfast if you reach the end of the day without meeting them.
Finally, drinking water is also essential to hydrate you when you wake up, and drink at least one glass of water to start the day off right.
If you have any questions, use the comments area.
