The best recipes for breakfast for strong muscles, says a nutritionist – this is not the case

When it comes to building muscle, there are a few cornerstones that must be in place. First, your muscles will only grow if you challenge them, which means you need regular exercise.

Adequate rest is also important for muscle growth. If your muscles are overworked and under-rested, it will slow down your muscle building goals and even increase the likelihood of injury.

Nutrition is the final piece of the muscle building puzzle. Eating the right amount of protein and total calories at the right time is essential in the muscle building processthere are also several other nutrients that play an important role.

Building strong muscles requires effort and focus on nutrition. Using these simple and delicious recipes will help you jumpstart your progress and get the most out of every training session. Be sure to consume a source of protein and carbohydrates within 30 minutes of each workout, and include fruits and vegetables in your meals for vitamins, minerals, fiber, and antioxidants.

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Here are the best breakfast options for building strong muscles. Then, for more healthy breakfast tips, here are 5 breakfast combos to help you live longer.

Mitch Mandel and Thomas MacDonald

To build muscle, you need to eat enough protein and essential amino acids. One egg provides about 6-8 grams of protein, depending on size, making eggs a rich source of muscle-building nutrients. One of the other benefits of eating eggs for breakfast is that they cook quickly and they are versatile and go well with many other flavors.

When combined with the black beans in this recipe, you have a well-rounded breakfast that contains protein, fat, carbohydrates, and fiber, among many other important vitamins and minerals. Protein should be in every meal, but for those who exercise first thing in the morning, a protein-rich breakfast within 30 minutes of finishing a workout is especially helpful for muscle recovery and building.

Get our recipe for Vegan Black Bean Omelet.

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Healthy banana pancakes
Mitch Mandel and Thomas MacDonald

Another protein-rich breakfast option, this recipe is sure to appeal to those with a sweet tooth. While protein is the most important nutrient in muscle repair and recovery, especially after exercise, carbohydrates are also important.

During exercise, especially cardio-style exercise, your body uses carbohydrates as its primary fuel source. Consuming enough carbohydrates throughout the day will help fuel your workouts and allow you to get more out of each workout.

When your carbs come from quality ingredients like bananas and whole wheat flour, you’re getting fiber and plenty of micronutrients to support everything from your immune system to muscle contraction and fluid balance.

To add healthy fats to this dish, try topping the pancakes with peanut butter or chopped nuts. These ingredients also help fight inflammation that naturally occurs during exercise.

Get our recipe for light and fluffy banana pancakes.

Breakfast with sweet potatoes and chicken sausage
Mitch Mandel and Thomas MacDonald

Eggs are considered a complete protein because they contain all nine essential amino acids, and getting additional protein and amino acids from other sources, such as chicken sausage, ensures that you are getting enough of these essential nutrients. The eggs and chicken sausage in this recipe provide enough protein and are complemented by the carbs and fiber in the sweet potatoes.

In addition, sweet potatoes are a source of potassium, which aids in muscle contraction and is lost through sweat. During intense sweat-inducing exercise, especially in hot and humid climates, you can lose enough potassium to affect muscle function, so it’s important to choose potassium-rich foods to replace what may be lost during exercise. While potassium by itself does not create strong muscles, having enough of this electrolyte in your system helps your muscles function properly during exercise and helps you reach your full potential in each training session.

Get our recipe for an easy breakfast with sweet potatoes and chicken sausage.

Gluten Free Yogurt with Pineapple Kiwi Mango and Ginger Syrup
Mitch Mandel and Thomas MacDonald

This recipe is packed with protein from Greek yogurt, carbs from fruit and granola, and antioxidants from a variety of fruits. For those watching their sugar intake, reduce the amount of homemade ginger syrup drizzled over the yogurt.

Like potassium, antioxidants don’t lead to stronger muscles by themselves, but they still play an important role in the muscle building process. Exercise can cause oxidative stress in your body, and while this is a normal physiological process, too much can hinder your muscle growth goals. Antioxidants found in fruits and other foods such as vegetables and nuts help buffer the oxidative stress and free radicals produced during exercise, improving muscle recovery between workouts. Try to eat at least 5 cups of fruits and vegetables a day to help meet your antioxidant and fiber needs.

Get our recipe for Greek Yogurt with Pineapple, Kiwi, Mango and Ginger Syrup.

Oatmeal with Peanut Butter and Banana Recipe
Mitch Mandel and Thomas MacDonald

For those following a plant-based diet and limiting their intake of animal products, this oatmeal recipe is a great way to get the protein you need to fuel your muscles on a vegetarian diet. Nuts and seeds, including nut butters, contain about 8 grams of protein per serving. While one serving of peanut butter may not be enough to meet your muscle recovery needs, when combined with the almonds and oats in this recipe, you’ll get enough protein to jump-start the recovery process.

10-20 grams of protein within 30 minutes of finishing a workout is a good goal to help with muscle recovery. While this recipe provides the low end of this range, you can easily supplement the oatmeal with additional peanut butter or almonds, or add a protein source like sausage, eggs, or Greek yogurt to increase your protein intake.

Get this healthy oatmeal with peanut butter and banana recipe.