Week 208 :: What Is The Best Breakfast For A Bodybuilder?
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TOPIC: What Is The Best Breakfast For A Bodybuilder?
For the week of: August 19 - August 25
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).
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Your mother knew what she was talking about when she told you not to skip breakfast. There is no better way to kick start a bodybuilder's day than with a big healthy meal.
What is the best breakfast for a bodybuilder?
What are some good options for breakfast when one is pressed for time?
What are some things one should avoid adding in their breakfasts?
BONUS QUESTION: What does your breakfast normally consist of?
* IMPORTANT: Please make sure your responses are original and not copied from previous topics.
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Breakfast For The Bulking Bodybuilder!
This is my morning routine, keep in mind I weigh 153lbs so obviously you need to eat more if you weigh more, and less if you weigh less...
Upon Waking - 1/2 scoop whey w/5g glutamine & 2 kre-alkalyn caps
15-20mins later or how ever long it takes to cook breakfast...
1/2 cup Oats
3/4 cup egg whites
2 whole omega 3 eggs
hand full of blueberries
2-3oz chopped apple
Approximately 48 grams of protein, 37 grams of carbs, and 12.5 grams of fat (453 cals)
I scramble my eggs, cook my oats, and mix the fruit, oats, and eggs in a large bowl add cinnamon & a couple stevia sweetener packets and eat!
Best Breakfast for Bodybuilders
1. What is the best breakfast for a bodybuilder?
This varies depending on if you are currently bulking or cutting. Either way, your main goal of breakfast is to get back into an anabolic state. The only thing that varies is the calories you take in for weight gain or loss. You need a good amount of protein regardless so start with eggs and/or whey protein. While bulking go with more whole eggs, and while cutting switch to more egg whites. You can also add in a little bit of lean meat if you want. To fuel your day add in some carbs in the form of oatmeal, dry wheat toast, and fruit. When you're bulking go ahead and have a little of all three. When cutting I'd stick with just a piece of fruit or a small bowl of oatmeal. You get plenty of good fats from your eggs so no need to add more to this meal.
Bulking- 3-4 whole eggs, 3-4 egg whites, 1 scoop whey, 1 cup oatmeal, and a piece of fruit. If you want some toast with your eggs feel free to add in a slice of wheat bread. Unless you really need the calories, lay off the butter though.
Cutting- 1 whole egg, 6-8 egg whites, 1 scoop whey, 1/2 cup oatmeal or a piece of fruit
2. What are some good options for breakfast when one is pressed for time?
When you're on the go and need a quick breakfast the easiest solution is a nice smoothie. You can make this in less than 5 minutes and get all of the nutrition you need to start your day. Start with about 12 oz of milk and add some whey protein (amount varies based on your size and protein needs), some peanut butter, and a couple of pieces of fruit and blend it up. I like to use chocolate protein powder and bananas and it tastes delicious but feel free to change up the flavors to your liking. When you are bulking use higher fat milk and 2 tbsp peanut butter. While cutting switch to skim and make it just one piece of fruit and 1 tbsp peanut butter.
If you like to actually have some food in your stomach and still need a quick breakfast you can try a bowl of Kashi Go Lean Crunch cereal or some instant oats with a piece of fruit (berries or bananas are fastest) and a protein shake to drink. This can also be done in about 5 minutes.
3. What are some things one should avoid adding in their breakfasts?
Breakfast is one of the most important meals of the day so if you are going to eat junk you shouldn't make it at breakfast time. Do your best to avoid foods like bacon, donuts, muffins, bagels, sugary cereals, pancakes, french toast, rolls, and sausages. Also, be sure to avoid butter. It's always tempting to me to cook my eggs in butter and put butter on toast but you really shouldn't use it. Stick to Pam spray for your eggs and learn to deal with dry toast or use a very small amount of olive or canola oil based spread.
BONUS QUESTION: What does your breakfast normally consist of?
When I am bulking typically I will eat 4 eggs with 3 whites, a bowl of oatmeal (about a cup dry), a piece of wheat toast (dry), 1 scoop of whey protein in 6 oz of 2% milk, and a piece of fruit. Sometimes I will sub Kashi Go Lean Crunch cereal for oatmeal or have a glass of OJ with my breakfast to avoid boredom. If I'm in a hurry to get to school or something I'll have a smoothie as I described above. Keep in mind I'm 220 lbs so if you weigh more or less, adjust the food amounts.
While cutting I normally don't eat eggs for the simple reason that I hate eating plain egg whites with no yolks. Usually I'll stick to 2 scoops of whey protein mixed in water, 2 tbsp peanut butter and a piece of fruit. I always do cardio before breakfast while cutting so usually I'm not very hungry after and this fills me up. If I'm feeling really hungry I'll get rid of the whey protein and have 6-7 oz of chicken breast instead so there's more in my stomach.
Get Chiseled With Breakfast!
Good Morning! How did you sleep? Did you have delightful dreams? Well I hope you did, because your body just went through a nightmare!
Just four short hours ago, your body was taken off guard and realized that your dinner from last night is not in your stomach anymore! It went into Def-con 2 in a panicked fury and started eating away at its fuel reserves. These fuel reserves are your body fat and your precious muscles. Wait, you don't have much body fat? Well then your body is eating away mostly at the success from your toiling hours of work in the cesspool that people call a gym!
So are you sure you got a good sleep? Maybe you have had a recurring nightmare of aching to get up in the middle of the night to have that second bowl of cottage cheese?
Good morning!!! Oh did I already say that? Well anyway, now that I have either scared you out of your mind or overblown something that is really not a big deal, get your sorry arse out of bed and get to your kitchen! It's time for the most important meal of the day.
[b]Your Muscle Breakfast[/b]
A wholesome breakfast is the best way to get your body in anabolic mode and your brain ready for the stressors of the day. When we think of breakfast foods, we often think of pastries, cereals, oatmeal, and juices. We need carbohydrates for energy, but the question is, where is the protein and the fat? Eating a carb heavy breakfast will accomplish nothing but an insulin spike and hunger pangs an hour later. The only obvious breakfast options for foods with protein and fat in them are are eggs and sausage. Now since all processed meats in NJ need to have cancer warning labels on them, I would stay away from the sausage regardless of what state I live in, unless it's homemade (Silverberg). This leaves the God of proteins, the egg with it's utilization index higher than any other whole food protein. An egg or egg/white mixture should be incorporated into breakfast daily. Eat at least one yolk. The yolk is nutrient dense and will slow down digestion of everything else to keep you fuller longer. Also, utilize high fiber foods like whole grain cereal, oatmeal, or vegetables. The first ingredient should always be whole grain wheat, bran, or oatmeal in your starchy foods. And do not forget that juice is loaded with carbohydrates without any fiber to slow digestion! Do yourself a favor and have a cup of green tea instead. In summary I recommend a breakfast with ratios of 20% fat, 40% protein, and 40% carbohydrates.
[b]What are some good options for breakfast when one is pressed for time?[/b]
Any veteran bodybuilder will endlessly preach "steel cut oatmeal & egg whites" like a religion. If I had the luxury of being able to wake up every morning to cook and eat for thirty minutes, I would, but I do not. Like many of you, I either have a job or school, and I would rather not risk losing sleep by waking up even earlier to cook. I want to wake up, grab something healthy on the go, and leave. No, if it is sold packaged, it fails. No "bars". My solution is ridiculous, but ingenious. I have recently grown an addiction to cooking different types of muffins. I actually host a blog on this site called "A Muffin for Every Meal". My objective is to be able to make a batch of muffins on Sunday, freeze them, and be able to wake up each weekday morning, pop some in the microwave for a minute, and eat them in the car. The project has been a great success so far. The general idea is to make a baked egg muffin using egg whites, a vegetable, and a meat.
Here's one of my recipes. You can see more at [url]http://blog.bodybuilding.com/Valjean[/url]
3/4 lb homemade turkey sausage
1 1/2 cup diced peppers and onions
1/2 cup fat free shredded moz cheese + 1/4 for later
Wheat bran and milled flaxseeds as filler and for more fiber
1 whole egg
2 cups egg beaters or egg white
1 Tbsp dried chopped onion
4 oz diced mushrooms
1/2 tsp baking powder
Pre-heat oven to 350 degrees F
1. Saute the sausage and peppers and onions on the stove in a skillet until cooked and browned.
2. When finished slice them up to tiny pieces and set aside
3. Mix the 1/2c of cheese, 4 oz mushrooms, dried chopped onion, baking powder, and bran/flax together in a bowl
4. Add the peppers/onion/sausage mix to this bowl. Mix.
5. Add in the egg mixture, beaten together like a scrambled egg to this mixture. Mix again.
6. Put the mixture into greased muffin tins (to prevent stickage) and then sprinkle the extra 1/4c cheese on the muffin tops.
7. Cook for 22 minutes. Time will be less if you use smaller muffin tins.
8. Eat or save for the next day, when you can just toss it in the microwave.
[img]http://img190.imageshack.us/img190/8486/p4130762.jpg[/img]
Breakfast for a week!
[b]Danger Ahead[/b]
Here's the general rule with breakfast. Unless you are eating a type of supplement with breakfast, try to stay away from foods with ingredient lists as large as the health-care bill. More specifically, stay away from foods with
1) Added sugar: Names are Sugar, corn syrup, evaporated cane juice. Your best staples in terms of cereals are foods like Shredded Wheat, Uncle Sam, oatmeal, and Ezekiel
2) Foods with a cartoon mascot: I guarantee that you will not be able to find one of these advertised foods without an added sugar or a hydrogenated in the ingredients list
3) Nitrates & nitrites: As mentioned above, processed meats cause cancer, and nitrates and nitrites are the culprits.
4) Added fat: When cooking anything, don't go crazy with fat. You do not need half a stick of butter to make fluffy eggs. These calories add up quickly, and are often "bad" in terms of the types of fats. Use only as much fat as you need to grease the pan with.
5) Non-whole grain flour: These types of flours lack much of the nutrients and fiber found inside whole grains. They also digest much faster, leaving you hungry sooner. As I mentioned before, look for first ingredients that say "whole grain", "bran", or "oatmeal".
[b]My Breakfast[/b]
As mentioned above, I like to wake up and be out of the house in ten minutes, so I make and freeze muffins to cook them in a snap again in the morning. This week, I will be waking up to "Popeye Spinach Muffins" and "Pumpkin Muffins" topped with peanut butter. I'll get getting about 20g fiber each morning, a serving of vegetables, protein, and fats. I'll be full until lunchtime.
[img]http://img190.imageshack.us/img190/3198/17irhlum2nijvikapgvpajqf.jpg[/img]
A study in Men's Health Magazine says that eating spinach increases protein synthesis (Zinczenko 40)
[img]http://img190.imageshack.us/img190/5084/1q9gn1180sgnssapl6yxyfdt.jpg[/img]
On weekends, I'll indulge in a mixture of egg whites and yolks with loads of vegetables with a bowl of Ezekiel cereal with peanut butter. My favorite topping mixture in eggs is onions, peppers, black pepper, garlic, and cayenne pepper. It gives a kick, so watch out! =D
Happy feasting!
~Valjean
David, Zinczenko, ed. "Muscle Bulleton." Men's Health: 42. Print.
"Hot Dogs and Nitrites." Cancer Prevention Coalition. Web. 23 Aug. 2009. <http://www.preventcancer.com/consumers/food/hotdogs.htm>.
Silverberg, David. "Processed meat should come with warning labels, lawsuit urges." Digital Journal. Web. 22 Aug. 2009. <http://www.digitaljournal.com/article/276433>.
best bodybuilding breakfast
What is the best breakfast for a bodybuilder?
The best breakfast for a bodybuilder would definitely be egg whites with spinach and whole rolled oats. I would suggest 6-10 egg whites with a one cup or two of spinach with 1/2 a cup to 1 cup of oats depending on your carbohydrate needs. The eggs provide a fast acting source of protein without the fat and the spinach provides a great source of l-glutamine. The protein and the glutamine will work well to fight catabolism and put your body in an anabolic state. Use whole rolled oats because instant oats contain less nutrients due to them being processed. Oats contain a great source of complex carbohydrates to fuel your muscles throughout the day. They are also a great source of fiber.
What are some good options for breakfast when one is pressed for time?
A great breakfast option one you are pressed for time is a protein shake mixed with l-glutamine and oats. Many protein shakes taste good and can be a great treat in the morning while giving your muscles the nutrients they need. Glutamine will again help in fighting catabolism. I am such a big fan of oats that I even put them in my shakes. They actually blend pretty well and they don't alter the taste much. This is a fast way to get your carbs and protein. Use 1 or 2 scoops of protein and 1/2 or 1 cup of oats.
What are some things one should avoid adding in their breakfasts?
I would avoid anything high in sugar. High glycemic foods spike your insulin and if you are not active immediately in the morning than these foods can lead to storing fat rather than using your carbohydrate source as energy. I would also avoid many cereals that claim to be whole grain or bran because they usually end up having either bleached or unbleached wheat flour or loads of sugars and preservatives.
BONUS QUESTION: What does your breakfast normally consist of?
Eggs and oatmeal. Usually 6 egg whites and maybe a yoke or two and I often soak my oats over night and add either a shredded apple or mashed banana. It tastes great.