Far too long have bacon and eggs been the protein of choice for those looking to grow stronger. Yes, the protein in the bacon and eggs are great sources of amino acids and bacon tastes great - but are these really the best sources of nutrition you can have in the morning?
Why Morning Protein is Important
You might be thinking to yourself “I thought post-workout protein was important” - and you’d be correct. In previous blogs we have talked about the many times you can supplement protein in order to boost recovery and strength, but we never discussed the importance of morning protein.
Morning protein is crucially important as a bodybuilder or strength athlete.
During your sleep, your body is at a critical stage in recovery. It's using all the food you provide it day in and day out to influence strength and growth. The only issue is that when you wake up your blood amino acids will be very low. If you go hungry in the morning your body will enter a mild catabolic state.
Using potent protein sources that are low in fat will enable the highest absorption rates for the least caloric values - after all, it is near summer time and we all want to cut down on weight.
How Much Should You Consume?
Morning protein consumption will vary from person to person. As a general rule of thumb, your protein consumption for the day will depend on your body weight and energy expenditure.
The average lifter should use the calculation of 0.7g protein per pound of bodyweight. For example, if you are 200 pounds, 140g of protein daily should suffice for recovery. We recommend splitting up this protein consumption throughout the day.
Morning protein consumption could be ¼ to ⅓ of your daily consumption. In this case, you would consume about 35-45g protein in the morning.
Protein Breakfast Ideas
Now that you have an idea for the amount of protein you should consume in the morning and why, here are a couple protein breakfast ideas suitable for recovery, strength and sustainable energy all day long.
The Meat and Nuts Breakfast
First popularized by Canadian Strength Coach, Charles Poliquin - this breakfast has you eating exactly as the name states, meat and nuts.
The idea here is to eat meats and nuts that are dense in amino acids, very bioavailable and calorically dense. This is the perfect breakfast for those looking to put on muscle mass - but it may not be the best for those watching their calories.
The best food for this breakfast is bison meat, turkey, venison, pistachios, cashews and walnuts.
The best food that none of us want to eat. Oatmeal really is one of those foods that can be listed as a superfood. Not only does it contain a wide spectrum of protein and amino acids, but it is also plentiful in complex carbohydrates, fiber and vitamins and minerals.
Consuming oatmeal each morning is a surefire way to grow stronger while maintaining body weight.
TOP TIP: For a tasty way to increase protein content in your oatmeal toss in a scoop of our premium protein - FUEL X30.
Turkey Bacon and Egg Whites
A small twist on the ever-popular bacon and eggs. Turkey bacon will serve as a much leaner source of protein and egg whites will contain much less cholesterol to promote a healthy heart and healthy blood flow.
At the end of the day do not forget the reason you are eating a protein-rich breakfast is to replenish blood amino acid levels.
You will need moderate carbohydrates and minimal fat in order to integrate balance, but consuming protein in the morning will be very important in your strength and recovery throughout the day.