Believe in Breakfast for a Lean Physique
When I was a kid I remember waking up to the sound of eggs frying in the skillet and pancakes on the griddle every Sunday morning. I would wake up and rush downstairs to help set the table and prepare to fuel up with a hearty breakfast.
I guess you could say that I fell in love with breakfast at an early age. I was never one to skimp on my morning meal. Over the years I learned how important the first meal of the day is and it’s effects on my energy levels, athletic performance, physique, and overall health.
I’m firm believer that if you know why something is important and how it directly affects you and your goals you’re more likely to make conscious decisions. Therefore, my goal is to make you a breakfast believer!
Sticking with my basic philosophy for smart sports nutrition and goals of obtaining a lean healthy body, “eating the right foods, in the right amounts, at the right times,” breakfast leads the way for a healthy day.
The Most Important Meal of the Day
Eating breakfast in the morning jumpstarts your metabolism. During a long nights sleep (ideally 7-8 hours) your body doesn’t turn off; but the processes slow down and you go into a fasting state. Breakfast breaks the fast in the morning and tells your metabolism to pick up the pace; prepping your body to burn fat all day and supply an ample amount of energy.
By breaking the fast your body shifts into an anabolic mode meaning that you are in a muscle building state allowing the body to utilize protein to build and repair lean muscle tissue. Adding more lean muscle mass helps raise your metabolic rate so you burn even more calories at rest making the training and healthy diet pay off big time.
What’s in Your Breakfast Counts
Going from no breakfast to eating breakfast is a stepping-stone, but don’t think that grabbing a sugary blueberry muffin or butter croissant from Starbucks is enough to build a lean toned body. Starting your day with protein, slow digesting complex carbohydrates, and fiber is vital for your energy levels, weight loss efforts, and muscle building goals.
Protein is an essential component in one’s diet. Not only does it repair and build fat burning lean muscle mass, but it can also help control appetite and cravings. Consuming quality protein sources first thing in the morning fees your hungry muscles, and starts your day off right. Consume proteins with a high biological value- this means that the proteins contain a complete amino acid profile, which allows for fast absorption and utilization in the body. Protein sources from animal products like eggs, milk, whey protein (byproduct of milk), and Greek yogurt, all pack a protein punch.
Protein would be lost without it’s trusty partner- carbohydrates. Carbohydrates are the main fuel source for exercise and daily activities. Not only that, but you’re brain relies on the glucose from carbohydrates to function properly. Be sure to consume the right kind of carbs- complex carbohydrates like whole grains, fruit, vegetables, and legumes in the morning. They are slow digesting, providing you with sustainable energy for the day, and rich in fiber to help keep you regular and control your appetite.
Time it Right
“I’m just not hungry in the morning!” A probable reason for this is that you’ve trained your body not to be. Your metabolism has been training to not fire up right away, hindering your fat burning potential. Just like you regularly train your body in the gym to get stronger and faster, you must train your metabolism with consistency as well. Over time, your metabolism will kick into a higher gear wanting to refuel with balanced meals regularly at 3-4 hours intervals.
It’s best to eat first thing in the morning no more than 1 hour after waking (considering you’re not exercising first thing in AM.) If it’s difficult to take in a meal try taking in liquid calories from a protein shake or opt for a light breakfast like fruit and yogurt.
Exercise: Before or After Breakfast?
There’s no single answer to this question, because everyone is different with different goals. Studies have shown that performing cardiovascular exercise (particularly interval training) first thing in the morning upon waking on an empty stomach increases fat utilization and can help accelerate weight loss efforts and maintain a healthy weight. The downside is that intense training is lackluster when your body is not properly fueled. If glycogen (from carbohydrates) in the muscles is depleted before/during exercise your body must resort to using protein to create energy, thus breaking down the hard earned lean muscle mass you’re striving for.
If you’re trying to get lean or drop weight, I recommend performing about 30 minutes of cardio at 70-75% heart rate or performing interval training on an empty stomach first thing in the morning. If you want to protect your lean mass you can take in a serving of whey protein mixed with water or 10 grams of BCAA’s in capsule or powder form. Caffeine from black coffee or green tea is excellent to get you going, stimulate your nervous system, and help increase endurance. Be sure to eat a complete breakfast consisting of both protein and carbohydrates within 30 minutes post workout.
For endurance athletes and those trying to add lean muscle mass; performing a full strength-training workout and any additional cardio to burn body fat, I recommend eating breakfast 60-90 minutes before morning workouts. If you don’t have time for a full breakfast at least grab a quick and easy option that consists of a quality protein and complex carbohydrate.
Fast and Easy Breakfast Options and Recipes for a Lean Body
Breakfast is a vital component for healthy balanced nutrition and meeting your fitness goals, but sometimes it’s the first to be eliminated due to lack of time rather than the first priority of the day. Here are some clean eating breakfast options for a lean and toned body.
Complete Breakfast Berry Muffins
Ingredients:
1/2 cup dry rolled oats
1/2 cup sliced strawberries
5 large egg whites
1/2 tsp ground cinnamon
1 tsp truvia or stevia (Optional)
Directions:
Set oven to 400 degrees. Slice strawberries. Mix all ingredients in a medium sized bowl. Add mixture to a medium sized muffin or mini loaf pan. Bake at 400 degrees for about 20 minutes.
Nutrition:
273 calories. 25 g protein. 36 g carbohydrate. 3 g fat.
Tropical Fruit Protein Shake
Ingredients:
1 scoop of vanilla whey protein
1 medium banana
1/2 cup natural no sugar added orange juice
1/2 cup strawberries
Ice cubes (approximately 4-5)
1/2 cup water (less water makes a thicker shake)
Directions:
Blend all ingredients in blender for a protein shake
Nutrition:
330 calories. 32 g protein. 46 g carbohydrate. 1.5 g fat.
Greek Yogurt Parfait
Ingredients:
1/2 cup sliced strawberries
1/2 cup blackberries
6 oz. Fage Greek Yogurt 0%
1/2 cup dry rolled oats (option to exchange for ½ cup whole grain cereal)
1 tsp or pack of stevia or truvia (Optional)
Directions:
Mix stevia or truvia into yogurt. Layer yogurt, dry rolled oats, berries in a medium glass or bowl
Nutrition:
302 calories. 23 g protein. 45 g carbohydrate. 3 g fat.
Apple Almond Butter Wrap
Ingredients:
1/ 2 medium sized apple sliced
1 Ezekiel Sprouted Grain Tortilla
1 tbsp natural almond butter
1/2 tsp ground cinnamon
Directions:
Thinly slice apple. Spread natural nut butter onto wrap. Place apple on top in the center, sprinkle cinnamon on top. Fold.
Nutrition:
295 calories. 9 g protein. 39 g carbohydrate. 13.25 g fat.
With breakfast options as easy as these there’s no excuse not to begin your day with a healthy meal. “Eat smart, and train hard!”
- Kelly Gonzalez can be reached via Email if interested in online nutrition programs to meet your fitness goals.
- Please see your doctor before beginning an exercise or diet program.
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