what to eat for breakfast

What to eat for breakfast if you walk in the gym

Find out what you should eat for breakfast if you walk in the gym to get good results

You wake up and you are full of hunger, even after the good meal you made before bedtime.

It is normal, after all, if you have had enough rest, you have spent several hours without eating.

You go to the kitchen to solve the problem, but you're not sure which is the best option now that you're taking the gym more seriously, but you know that a glass of Chocapic may 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 which is best for you, whether it's a breakfast to gain muscle mass or a breakfast to lose weight.

Note. If your breakfast is yours pre workout, although this article can be useful, it is ideal to take a look on here for something more specific.


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 protein source 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 for it.

However, most people wrinkle their nose at the morning steak, and an excellent option, and the favorite of many, is omelettes / scrambled eggs / hard-boiled eggs.


It is an excellent source of protein, tasty and nutritious.

It is also very versatile, and easy to adapt to your goal, whether it be gaining or losing weight.

The more egg yolks you include, the more caloric your breakfast is, which for those who want to gain weight is very good.

On the other hand, if you want to lose weight, you can reduce the amount of egg yolks, and use lighter ones, which are extremely low in calories, but high in protein.

The only weakness of 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, well, to give you the protein you need to start the day.

If you want something fast, practical and quality, a protein shake fits perfectly.

How much protein should you eat for breakfast?

Depend 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?

what to eat for breakfast to gain muscle mass


After protein, you should also include carbohydrates for breakfast.

However, you should opt for complex and poorly refined carbohydrate sources.

What source of carbohydrates should you use?

  • Suggestions
  • Oat
  • Sweet potato
  • Whole grains
  • Whole grain bread

It is 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 oats.


It is a source of complex carbohydrates, which will not make you drowsy, satiating and combines very well with eggs, which you can use this recipe to start the day in a big way.

If you don't like oats, you can use another type of cereal in this meal that you like.

If you are 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, so it becomes more complicated when you want something fast.

You still have the whole grain bread, which although it is a lower option than the previous ones, it is still a valid choice.

How much carbohydrate should you use for breakfast?

The amount depends on your goal, in which 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, so it will make sense to reduce your intake at this point, and increase your fats.

what to eat for breakfast to lose fat and gain muscle


Finally, what do you do with fats?

Fats are a good addition if you are trying to gain weight, but even if you are trying to lose, you can include some fats here, especially if you are cutting back on carbohydrates.

  • Suggestions
  • Peanut butter
  • Dry fruits
  • Omega 3

If you are 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.

Now if you are losing weight, this is an excellent time to include omega 3 capsules in conjunction with one or two egg yolks.

Remember that if you use egg yolks as a protein source, 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, now what?

Nutrition before and after training has already been addressed in this article, but if the space between breakfast and the start of training is short, an excellent option is a whey smoothie 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 on here.

what to eat for breakfast


At breakfast you must include a good source of protein, but not only.

If you are try to win mmuscle roast, a good amount of complex carbohydrates and some fats are welcome.

If, on the other hand, your goal is eliminate fat, a lower dose of carbohydrates and few fats is ideal.

The suggested quantities 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, that is, your total daily food, not a single good meal.

What matters is to meet your daily needs for the various nutrients consistently, and an excellent breakfast is of no use if you arrive at the end of the day without reaching them.

Finally, drinking water is also essential to hydrate you when you wake up, and drink at least a glass of water to start your day well.

Any questions use the comments area.

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