5 Essential Foods To Include In Bodybuilding Breakfast

 Breakfast is the most important meal for the bodybuilders to restore glucose levels and increase their energy levels.

Begin your day with a well-balanced breakfast with lower amounts of fat and cholesterol and rich in proteins.

Being a bodybuilder, it is important to focus on eating clean, low-fat and protein rich foods that help to promote fat loss and muscle growth. Select good bodybuilding breakfast that comes from carbohydrates, proteins and fat sources.

Things you should include in your bodybuilding breakfast:

1. Carbohydrates:

There are two forms of carbohydrates such as simple and complex. Eat complex carbohydrates in your breakfast like potatoes, oatmeal and vegetables as they are rich in fiber and help to control blood-glucose levels.

Salads and steamed vegetables are a good source. Bodybuilders should try to take in 5 or 6 portions daily to meet your requirements. Try to avoid simple carbohydrates like white flour and sugar as they rapidly increase your blood-glucose levels.

Fruits are considered as simple carbohydrates, but fruits are an excellent source of carbs, fiber, antioxidants and many other nutrients. Most fruits are a slow-digestive carb source.

2. Fats:

Essential fats are another food for building muscles. Avoid trans fats and eat a good combination of monounsaturated and polyunsaturated fats, which help to boost your testosterone levels for muscle growth.

Good fat sources include peanuts, avocado, nuts butters, walnuts, flax seed, salmon, eggs and olive oil contain many essential nutrients that help to gain muscle mass. Your body needs fats for digestion and helps you to feel satisfied after you eat.

3. Omega-3 fatty acids:

Bodybuilding breakfast should include foods rich in omega-3 fatty acids such as salmon and sardines that support your immune system and assist with muscle recovery and growth.

4. Protein:

Protein is the food for body building. Some protein-rich foods include: eggs, fish, low-fat cottage cheese, cheese, skim milk, lean beef, turkey, lean pork and chicken. The amount of protein intake depends on your weight, for example, you should eat 1gm of protein for every pound you weigh.

High-protein food helps to recover muscle mass after a workout and also helps to lose fat. Protein is also beneficial for controlling appetite as it takes longer time to digest.

5. Take Creatine:

Creatine supplements in bodybuilding breakfast can provide bodybuilders with great benefits such as quicker recovery from strenuous weight lifting, reduced post exercise muscle soreness and improve your muscle mass and strength. It is advisable to take 3-5g of creatine immediately before and after workouts.