Breakfast! Always seems to be a topic that is stretched by conflicting views; To eat it or not to eat it? To have high carbs or high protein? To eat it before training or after training?
And additional all these matters is, the concern of what to eat!
Today we will share with you not only what you should eat and why to improve your lean gains! But also, a couple of different blogs from some of our favourite sources; to provide more inspiration for you to order and/ or cook your very own heathy, delicious and gains enhancing breakfasts!
To eat or not to eat? (That is the question)
The answer to this lies in ‘what do you want to achieve’? As we know, one size never fits all. So, if you want to reduce your body fat/ lose weight, the answer to this question maybe very different compared to if you are somebody training to complete the London marathon in April in sub 4 hours! Today we will explore this question based on wanting to increase lean muscle mass and increase strength.
The answer to this question for all of you with ‘gain goals’ is yes!! To eat. As many of you have already shared with us, it can be very challenging to eat enough calories to achieve your optimum consumption per day. Without contemplating missing meals!
Additionally, when you are asleep your body is ‘fasting’/ in a catabolic state! When you are in a catabolic state the body is breaking down molecules, used as energy to fulfil the functions of your body eg breathing, digestion ect. (This maybe a great concept for those of us with a high body fat percentage aiming to get leaner! However, for the large numbers of you with high muscle mass and very low body fat, what would you imagine the body breaks down should there not be any fat available?) There is however no solid evidence within the literature that can 100% confirm what tissue is definitively broken down during a catabolic state! When in a building phase it is safe to say we want to embrace an anabolic state. So yes, to eating a good daily breakfast.
To have high carbs or high protein?
For those of you that have already calculated your macros you will be aware that you are eating a high protein diet for your gains! Those macros will be spread across all your meals. And breakfast too, will be high protein in support of those macros.
For those of you that have no idea where to start with your macros (we didn’t to begin with either) send us an email email@example.com and we will talk you through where to start and provide you with guidance and your macros!
To have high carbs or high protein at breakfast to achieve strength and gains? High protein.
To eat breakfast before training or after training? (For all our early risers)
For the answer to this, we will touch on where we started with our catabolic and anabolic states! We want to be in an anabolic state/ building eg we feed the body, so it works to build.
Upon waking we are in a catabolic state, so it is important to eat here to transition into an anabolic state. We then workout resulting in the exertion of energy, expended calories and putting the muscles under stress. We then need to replace the energy lost and provide the muscles with fuel to allow them to develop and grow.
To eat breakfast before or after training? Both!
What to eat?
Aside the delicious SIXPAX macro meals that you can view here. That consist of high protein, deliciousness to fuel your body with things such as protein shakes, omelettes and high protein yogurts. Below we have added two of our favourite blogs for recipes for you:
First up is the bodybuilding.com blog, sharing with you 7 different, tasty and high protein breakfasts for pre-& post workouts. As well as rest day breakfast ideas ranging from banana splits, high protein porridge and chocolate waffles!!!!! The recipes here are simple, quick and easy to make. We took the opportunity to try and make some here at SIXPAX HQ.
And second is the nutrition blog of Cornel Ene (we would recommend you check out his training and lifestyle blogs whilst you are there). Cornel shares a variety of tips and advice based on nutrition and recipes. We would recommend firstly enjoying the smashing art work from his posts and then checking out his strawberry and banana protein smoothie, green protein smoothie and let’s talk protein post.
So now you are fully equipped with the 411 on your breakfast routine and some sources for inspiration and further knowledge.
For those of you that have any questions, we are always here to help you with those gains, so get in touch sixpax@myfood
And for the rest of you. . .