Always have a good breakfast.
Image: Drazen Zigic / Pexels
When it comes to building muscle, most people focus on what happens in the gym.
However, in order to build muscle, you can’t just depend on your workout.
What you eat, especially your first meal of the day, plays a major role.
Breakfast sets the tone for your metabolism, energy levels, and protein synthesis throughout the day.
Unfortunately, common breakfast mistakes can slow down or even sabotage your muscle-building progress.
Here’s a look at mistakes people make and tips on how to fix them.
Skipping breakfast means your body goes longer without nutrients, especially protein.
After eight hours of not eating during sleep, your muscles are ready to absorb nutrients and begin recovery.
Missing this window can increase muscle breakdown and delay recovery.
Fix it: Even if you’re not hungry first thing in the morning, try a small protein-rich snack like Greek yoghurt, a protein shake, or eggs on toast. Something is better than nothing.
You can simply have eggs on toast. Picture: Mikhail Nilov / Pexels
Image: Mikhail Nilov / Pexels
Protein is essential for muscle repair and growth.
A low-protein breakfast, like cereal, toast, or a granola bar, lacks the amino acids needed to kickstart muscle protein synthesis.
Ideally, each meal should contain a sufficient amount of high-quality protein.
Fix it: Aim for 30 grams of protein at breakfast. Good sources include eggs, cottage cheese, whey protein, Greek yoghurt, tofu, or lean meats.
While carbohydrates are important for energy, a carb-heavy breakfast without enough protein or healthy fats can lead to blood sugar spikes followed by crashes, leaving you sluggish and hungrier later.
Fix it: Pair your carbs with protein and fats. Try oatmeal with whey protein and peanut butter, or whole grain toast with eggs and avocado.
Foods like pastries, sugary cereals, and breakfast bars are often high in refined sugar and low in nutrients.
They provide a quick energy burst but lack the building blocks your muscles need.
Fix it: Opt for whole, nutrient-dense foods. Instead of a doughnut or sugary cereal, try a breakfast wrap with eggs and veggies or a smoothie with protein powder, banana, and nut butter.
Opt for a smoothie with protein powder, banana, and nut butter. Nicola Barts / Pexels
Image: Nicola Barts / Pexels
Dehydration can impair physical performance, reduce protein synthesis, and increase fatigue.
You lose water overnight, and if you’re training in the morning, this becomes even more critical.
Fix it: Start your morning with a big glass of water. If you’re having coffee or tea, just make sure you’re balancing it with enough hydration from water or electrolytes.
IOL Lifestyle
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