As a fitness junkie, you’re bound to be as confused as everyone else when it comes to diet. What should you eat? Should you workout before or after breakfast? Proteins, carbs, or fats?—it’s really all confusing.
For starters, we already have sufficient evidence stating that working out after breakfast leads to better glycemic control and is thus the better option. Knowing this, our next hurdle is deciding what to eat for breakfast. If you’re trying to check your hunger levels through the morning while additionally sourcing for foods that fuel you up for the gym, high protein breakfasts are the way to go, balanced with complex carbs and healthy fats.
When it comes to highly proteinous meals, the good news is that you don’t really have to walk in the kitchen if you don’t feel like it, because supplements like protein bars, weight gainers, etc. can equally supply your protein needs as you hit the gym.
Regardless of this, wholesome meals remain our primary source of nutritional requirements, so here’s a list of protein-packed breakfasts to get you fueled up for your morning workout sessions:
Protein-loaded Breakfast Smoothie
Smoothies are easily everyone’s favorite, not just because they require little energy to prepare but because they’re pretty flexible. You can customize your smoothie by using as many fruits as you want and adding whatever extras fit into it.
To transform your smoothie into a superfood for workout mornings, throw in your preferred protein sources- do you prefer protein powder or whole peanut butter? For your protein base, you can choose either unsweetened almond, oat, or cashew milk (dairy-free options). Here’s a perfect blueberry smoothie recipe you can try:
Ingredients:
- 1 cup almond milk
- 1 cup frozen blueberries
- 1½ tbsp. almond butter
- 1 tbsp. pure vanilla extract
- 1 tbsp. hemp seeds
- 1 scoop of protein powder (vanilla flavored powder is preferred)
- Toppings (as desired): fresh blueberries, granola, ground cinnamon, and almonds
Directions:
Blend all ingredients (excluding the toppings) and serve into containers. Enjoy with toppings if desired.
Overnight protein-packed Oatmeal
While oats have a low protein content of about 10-15%, they serve as a perfect pre-workout breakfast when supplemented with additional protein sources. Besides, oats contain an antioxidant, avenanthramide (AVA), which provides anti-inflammatory benefits and reduces damage to your muscles following workouts.
Overnight oats, like the name suggests, are mixed with desired ingredients the night before and allowed to sit in the refrigerator until you’re ready to eat. For boosted protein content, add some plain Greek yogurt or protein powder, chia seeds, and peanut butter. Go to town with your proteins and ensure to include healthy fats like almond butter and nuts that could equally serve as toppings.
High-protein Avocado toast
With only a small amount of protein per serving, avocado toast will be a power packed meal when infused with proteinous ingredients. Start with the bread- you should opt for high protein breads like sourdough and 100% whole wheat bread. Eggs are a great source of protein and you can either toast them with bread or eat them hard boiled—or just do what you want; they’re eggs either way.
To elevate your protein intake, you can use plain Greek yogurt as bread spread or get creative and make a sandwich with other rich sources of protein- bacon, chickpeas, sausage, etc.
Chia pudding
Chia seeds are another source of protein (low quantity) that makes a powerful breakfast when supplemented with higher protein sources. To make a protein loaded delicious chia pudding, mix chia seeds with almond milk and protein powder, then refrigerate overnight.
For added flavor, add vanilla or coconut shavings and toppings like walnuts, fresh berries, and cocoa nibs.
Peanut-butter Banana Pancakes
Pancakes already contain proteinous ingredients like eggs and milk, but going two steps further will give you a protein rich breakfast to fuel your muscles in the gym. The first step is to opt for high-protein pancake mixes, then use peanut butter and a few banana slices to garnish your pancakes.
If you prefer to make your own high-protein pancake, mix some protein powder into your batter. Serve pancakes with Greek yogurt and nuts, berries, or fruit slices for the ultimate pre-workout meal that will keep you energized throughout your session.
Greek Yogurt with fruits and nuts
We’ve mentioned Greek yogurt as a protein booster in several breakfast options but do you know that this is a perfect protein meal on its own? Most people prefer to give it color and flavor by adding berries, nuts, fresh fruit slices, or granola—that is, in addition to their nutritional benefits. For added sweetness, you can drizzle some honey or a little bit of syrup (although it’s advisable to skip the sugars for maximum benefits).
Besides being a great source of protein, Greek yogurt contains probiotics that boost your immunity and protect you from bad microorganisms.
Tofu scramble
If you’re a vegan bodybuilder, tofu is your best friend. Made from soybeans, it is loaded not only with high protein but also has a high fiber content, which will keep you feeling full for a while.
You can call this meal the plant cousin of scrambled eggs, because honestly, there’s barely any difference. Scramble your tofu with vegetables for added nutritional content and more fiber. First, stir in your diced vegetables (bell peppers, onions, spinach, cumin, peas, carrots, etc.) in an oiled, preheated pan, then crumble in the tofu and stir until heated through.
Protein rich breakfasts, in addition to serving as fuel for your workouts, help you maintain lean muscle mass and therefore increase the breakdown of fats. It is also important to incorporate high fiber foods into your diet, as these leave you feeling fuller and help boost bowel movements.
When choosing a pre-workout breakfast, take your health into consideration. Are you nutritionally deficient in any substrate? This means you may need an especially curated meal plan that supplements any deficiency; hence, it is important to consult with your physician and dietician for the healthiest approaches to take.
