Maintenance of muscle mass, a primary concern for bodybuilders, requires structured and consistent eating habits, the foundation of a muscle bound body. Breakfast is the most important meal of the day as it provides the necessary nutrition to fuel workouts and prevent binge eating during the day. Plan for and create a well-balanced bodybuilder breakfast including complex carbohydrates and lean protein for optimal performance.
Importance of Breakfast
Most individuals go 8 to 12 hours without food between their last meal before bed and the time they awake. Fasting for several hours forces the body to maintain blood sugars by breaking down its own available stores, often in the form of muscle or liver glycogen. In severe cases of fasting, the body can break down muscle mass components to make glucose for the body. Breaking the fast in the morning ensures adequate energy for the brain and the muscles to work efficiently. From a bodybuilding perspective, eating a well-balanced breakfast prevents fatigue and muscle depletion. Preventing muscle loss by keeping meals frequent throughout the day is the foundation of a bodybuilder's purpose. Additionally, the brain's main energy source is glucose, and this improves alertness and mental well-being. Breakfast ensures a peak workout performance, especially in the context of weight training, which is the focus of the bodybuilder's exercise program.
Carbohydrates
Complex carbohydrates provide a slow and steady form of energy by gradually breaking down into glucose for the bodily systems to utilize for energy and performance. Complex carbohydrates include whole grains such as oatmeal or other whole grain cereals, brown rice, whole grain toast, whole grain pasta, beans/legumes and starchy vegetables such as potatoes. The top breakfast choice of carbohydrates for bodybuilders is slow-cooked oatmeal. Oatmeal can be topped with ground flax seeds, bee pollen, wheat germ, nuts or berries for added nutritional punch. Unique complex carbohydrates such as buckwheat, millet, barley or quinoa are rich in nutrients and fiber. Bodybuilders are known to limit their consumption of fruits, but breakfast is the ideal time to add fruits with powerful antioxidants.
Perfect Carbohydrate Companion: Protein
Bodybuilders tend to consume large amounts of protein for two reasons: to aid in muscle building and because of the thermic effect of food. Tom Venuto, writer of the book "Burn the Fat, Feed the Muscle" provides in-depth nutritional advice to bodybuilders. He discusses the importance of protein in providing satiety and how the body has to work harder to break proteins down, hence increasing metabolism. Ideal bodybuilding proteins include highly bio-available sources such as low-fat dairy products, lean meat, whey protein powder and egg whites.
Breakfast of Champions
The perfect combination of complex carbohydrates and proteins for a bodybuilding breakfast includes the following options: slow-cooked oatmeal topped with ground flaxseed and a side of scrambled egg whites; French toast made with whole grain bread, egg whites and cinnamon; low-fat cottage cheese and fruit; plain low-fat yogurt mixed with whole oats, berries and vanilla-flavored whey protein powder; or shredded wheat cereal with low-fat milk and a grapefruit half. Obviously, creativity provides variety, but ensuring that breakfast includes complex carbohydrates and lean proteins sets a bodybuilder up for an energized workout. Customized calorie counting, hard work in the gym with weights, and adequate nutrition and recovery lead to a lean body.
Putting It All Together
Bodybuilders require an adequate supply of calories, especially in the form of complex carbohydrates and protein to maintain a lean and muscular body. Bodybuilders also include small amounts of healthy fats in their diets such as olive oil, flax oil, nuts and avocados to prevent nutrient deficiencies. Eating between five to seven meals a day provides consistent blood sugar and energy, prevents muscle breakdown, aids in satiety, and prevents overeating for the bodybuilder. Bodybuilders have to balance recovery and rest with adequate nutrition for optimal results. Therefore, a sound breakfast ensures a bodybuilder's success.
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