If you work out, breakfast is not just about fueling your body for the rest of the day but also about repairing muscles that have been strained during your morning fitness routine. Did you know you start losing muscle mass in your 30s? Ideally, your breakfast routine will include high fiber and high protein ingredients to ensure that you can keep your muscles in good shape, not lose any muscle mass and feel full and fueled up for the day ahead!
Additionally, the combination of protein with fiber improves the workings of your digestive system and allows you to feel full for longer, which helps avoid those mid-morning munchies!
The importance of protein in your breakfast
Your body doesn’t generate protein naturally, nor can it store it, so it’s important to fuel your body with enough protein to sustain your muscles, particularly post-workout. Plus, protein helps to keep you feeling full, so that you won’t want to snack on high sugar / carb options, as the day goes on.
Research—published in 2015 in The American Journal of Clinical Nutrition—indicates that the average active adult needs 30g of protein with every meal, for a daily max of 90-105g. And it’s not just quantity that matters! You need to spread out your protein intake throughout the day: eating an 8 oz steak with 75g of protein at dinner isn’t the way to go!
Eggs, for example, have up to 6g of protein, so you can see that planning ahead helps to ensure you’re getting enough protein at breakfast. But if you diversify what you’re eating, it’s completely manageable!
Here’s what 10g of protein can look like:
- 2 eggs (small ones!)
- 2 1/2 tablespoons peanut butter
- 1 cup cooked quinoa
- 1/2 cup Greek yogurt
Add a little fiber to feel full
In addition to protein, which will repair your muscles, getting fiber into your breakfast is great for your digestive health and to help you feel full for longer. You’re less likely to overindulge at other meals, if you’re not starving! Typically, as you digest the fiber in foods like nuts and seeds, your appetite slows down and tells your brain that you’re full.
Whole grains, nuts and fiber filled fruits and vegetables are the best ways to make sure you get enough of your daily fiber requirements.
- Strawberries - 1 cup = 3g
- Avocado - 1 cup = 10g
- Quinoa - 1 cup = 5.2g
- Oats - 1 cup = 16.5g
Easy breakfast options to keep you fueled
Here are some delicious breakfast ideas that you can sit down and enjoy either to fuel your day, or for post-workout muscle repair:
- Eggs are a perfect protein package. They contain no sugar or carbs, but they do have a healthy dose of vitamins A, D, E, K B2, B6, B12, as well as minerals such as zinc and iron. Make an omelet or a cheese and veggie frittata.
- Add up to 2 tablespoons of protein powder to your morning smoothie, pancakes or oatmeal for a protein punch your body will appreciate!
- Steel cut oatmeal gives you both the protein and fiber that will start you day off right. Add some fruit, like strawberries or blueberries, to give it a little something more, and a dash of cinnamon for flavor!
- You can get a lot of fiber and protein from a bowl of quinoa, so how about a strawberry quinoa breakfast bowl? Did you know that quinoa is a complete protein? That is, it contains all nine of the amino acids that make up a complete protein. Getting complete proteins means you are getting more of the muscle repairing benefits, in one meal!
- Whole grain toast with natural peanut butter is a quick, on the go option! Add an apple on the side for added fiber and tuck some nuts in a snack container for later!
- Enjoy a delicious post-workout smoothie or as a quick breakfast: it’s filling, refreshing and will help you repair those muscles! Adding Greek yogurt, nut-based milk (almond, for example) and high antioxidant fruits like the blueberries or a little fiber with some avocado will make a great smoothie! Check out this great list of smoothie recipes!
- Grab a RXBAR at your FIT36 studio! Check with your local FIT36 studio to see if they’re selling RXBARS. These whole food protein bars have no artificial colors, artificial flavors, preservatives or fillers. They make for a healthy and fast way to eat a good breakfast.
However, you start your day, make sure what you eat packs a protein punch with a little fiber on the side, that will keep you fueled and muscles repairing, all throughout the day!