Protein-Packed Breakfast Ideas for Muscle Gain
Is breakfast really the most important meal of the day? In terms of hypertrophy, aka muscle growth, it might just be! In this article, we are going to teach you about breakfast’s role in building muscle and give you some simple, yet delicious morning meal ideas.
Table of Contents
What Causes Muscle Gain?
There are three main factors that contribute to muscle growth in response to your workouts:
Mechanical Tension: Hello, progressive overload! Creating a larger stimulus over time forces adaptations that result in muscle growth.
Metabolic Stress: When you feel your muscles burn (in a good way), your body is creating a byproduct that causes your muscle cells to swell and grow in size.
Muscle Damage: Challenging yourself in the gym creates microdamage to your tissue that repairs itself to be stronger than before.
How Does Breakfast Make an Impact?
As we know, proper nutrition is incredibly important for both fuel and recovery, and without it, you won’t be able to achieve the items listed above.
Crush your workouts and give your body a reason to grow each day by eating in a slight caloric surplus (100–300 cals) and consuming enough protein (0.7 to 1g per pound of lean body mass).
Breakfast is an opportunity to kickstart the day and set the tone as your first meal. “Breakfast” literally means to “break” your “fast”, and after going 8-10+ hours without food, you need to nourish, replenish, and energize to be at your best!
What about Intermittent Fasting?
Waiting to eat until noon isn’t ideal for building muscle. As mentioned above, you need to consume enough protein and calories, so reducing your eating window is only going to make that more difficult to achieve. Not to mention, it’s really hard to lift heavy on an empty stomach if you’re a morning gym-goer.
For a more evidence-based justification, when you are in a fasted state, your body actually breaks down muscle proteins quicker than they are synthesized. Muscle Protein Synthesis (MPS) is a crucial hypertrophy signal that occurs in response to nutrition and exercise.
Pro Tip: Try your best to eat three to five protein-focused meals evenly distributed throughout the day to maximize your MPS response! If you eat 100g of protein a day, it’s not as beneficial to eat 85 of them in a single sitting. Instead, shoot for ~25 grams at 8am, 12pm, 4pm, and 8pm for example.
Without further ado, let’s get to the fun part!
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Four Simple High-Protein Breakfast Recipes
Protein Pancakes with Greek Yogurt
Combine 1 cup oats, 1 ripe banana, 2 large eggs, and 1/2 cup Greek yogurt in a blender.
Blend until smooth.
Cook pancakes on a non-stick griddle over medium heat.
Top with more Greek yogurt and fresh fruit.
These protein-packed pancakes are both delicious and nutritious. With a balance of protein, carbs, and healthy fats, they'll keep you full and fuel your workouts.
Spinach and Feta Egg White Omelette
Whisk together 1 cup of egg whites, salt, and pepper.
Heat a non-stick skillet over medium heat and coat with cooking spray.
Add 1 cup of chopped spinach and cook until wilted.
Pour egg whites over spinach, then sprinkle with 1/4 cup crumbled feta.
Cook until set, then fold.
This omelet is loaded with protein and vitamins, thanks to the egg whites and spinach. The feta adds a delicious tang and some extra protein.
Overnight Protein-Packed Oats
In a jar, combine 1/2 cup rolled oats, 1/2 cup Greek yogurt, 1/2 cup unsweetened almond milk, and 1 scoop of your favorite protein powder.
Stir well, then refrigerate overnight.
In the morning, top with fresh fruit and crushed walnuts
Overnight oats are a convenient option for busy mornings that pack protein in a ready-to-eat jar.
Turkey Bacon, Egg, and Cheese Sandwich on an English Muffin
Cook 2 slices of turkey bacon in a non-stick skillet.
In the same skillet, cook 1 large egg.
Toast 1 whole-grain English muffin.
Assemble the sandwich with the turkey bacon, egg, and 1 slice of low-fat cheese.
This delicious sandwich is a great source of protein, and the whole-grain English muffin provides complex carbs to fuel your day.
Customizing Your Breakfast for Your Goals
Adjust Portions and Ingredients if Needed
Understanding your nutritional needs is essential for muscle gain. You may need to increase your portion sizes or swap ingredients for denser choices to meet your individual requirements. This is where working with a nutrition coach can come in handy to help you make those personal decisions so you stay on track!
Vegetarian and Vegan Breakfast Protein Sources
If you follow a vegetarian or vegan diet, you can still get a jump on the day by incorporating plant-based protein sources into your breakfast. Some options include:
Tofu or tempeh scrambles
Plant-based protein powders
Chia seed pudding with almond milk and nuts
Lentil and vegetable hash
Chickpea flour omelet
Quick Breakfast Options for Busy Mornings
For those with hectic schedules, having quick and easy breakfast options is crucial. Consider the following:
Pre-made protein bars or shakes
Greek yogurt with fruit and a handful of nuts
Avocado toast with a side of hard-boiled eggs
A smoothie with fruits, vegetables, and protein powder
Wake Up with Ladies Who Lift Nutrition Coaching!
Ladies Who Lift offers three different tiers of online nutrition coaching run by yours truly! From lifestyle coaching to fully customized nutrition protocols, we have the support you need to reach your goals.
Check out our online nutrition overview page or schedule a free 15 minute consultation to learn more!
ABOUT the author: Tori hudson NPT
Tori’s goal is to help you find optimal wellness through nutrition and lifestyle choices. She believes that everyone is capable of true health and healing when their body is well supported. After working in corporate wellness and boutique fitness studios for several years, she began to see that more and more people were so confused about nutrition. From her perspective, what was lacking was a focus on teaching people how their bodies actually function and what they need to thrive. Without this knowledge, one will continue to pursue diet after diet in hopes of finding success. Tori’s intent is to fully equip her clients with knowledge about how their bodies function so they can be confident in future health choices. Bye, fad diets! See you never.
