5 breakfast ideas to gain muscle mass

Although so far you have believed that cereals what you take in the morning are the best option, we already anticipate that do not.

It may include "high fiber" or "low fat" in the box, but most of them contain added sugars. And if you have set the goal of increase muscle mass, they won't help you. For this purpose we must choose foods whose nutrients help us in our cause, such as proteins, carbohydrates or healthy fats. So forget cereal, toast or breakfast buns and take note of these breakfast ideas to gain muscle mass. It is time to include options such as meat, potatoes, nuts or fish, why not?

But before, Why is it important to gain muscle mass?

We usually run away from the idea, as if it were only the aspiration of those who practice bodybuilding. But increasing muscle mass is important for everyone, especially for women, as it strengthens the bones. And during menopause, these have been shown to weaken. But in addition, muscle mass helps to:

-Keep fat at bay, since muscle mass makes our metabolism active.

-Strengthen the muscles of our body, causing us not to lose so much strength during old age.

– Allow our muscles to fulfill their function: they keep us upright and regulate our body temperature.

-That is why it is important that in addition to taking care of food, you also exercise strength, such as weightlifting or calisthenics.

Breakfast ideas to gain muscle mass

one. Porridge porridge With peanut butter.

If you are one of those who find it hard to part with your bowl of cereals, this may be the perfect alternative. Oat flakes (better wholegrain) are a complex carbohydrate that gives us long-term energy. And on the other hand, peanut butter is rich in protein and healthy fats. Just what we need to increase muscle mass.

To make this porridge simply microwave half a cup of oatmeal flakes with half a cup of semi-skimmed milk for two minutes at full power. Then add a tablespoon of protein powder, another peanut butter and mix. You can add red fruits to make it tastier.

two. Sweet potato toasts with hummus

Sweet potato for breakfast? Why not? It is a source of carbohydrates, usually healthier than bread. And also the chickpeas that make up the hummus also provide us with protein of plant origin.

Cut the sweet potato into thin slices and cook them on the grill. When they are soft, sink the hummus over them. If you want an extra dose of protein, you can add a handful of mushrooms or nuts, such as almonds or pistachios.

3. Greek yogurt with nuts and red fruits.

A breakfast loaded with protein and healthy fats. But yes: not all Greek yogurts are worth it. Discard those sweetened or with chocolate chips, as you will be drinking more sugar than you should. Instead, look for those whose ingredients are limited to: milk, lactic ferments, powdered milk and cream. Or bet on the Skyr, which in addition to being rich in protein, it is also in probiotics that help maintain a healthy intestine.

Four. Spinach Tortilla and tuna.

Why this mix? Eggs are one of the most potent sources of animal protein. But this nutrient is also present in spinach, which also contains fiber, vitamin B1 and minerals. And if we also add natural tuna to this combination of ingredients, rich in omega 3 fatty acids, we have a healthy and perfect breakfast to work our muscle mass.

5. Ricotta Cheese Sandwich with chicken.

Ricotta cheese is characterized by being low in calories, but despite this it gives us a good proportion of fats. It also contains calcium and protein. Therefore, if we mix it with chicken, it can be the perfect protein breakfast. And it is also suitable if we want to lose fat.

To make the sandwich choose a bread that is integral, to be able to benefit from its fiber content and quality carbohydrates that give you energy.

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