Eat breakfast according to your training goals

What to eat for breakfast if you're going to work out?

We've always heard that breakfast is the most important meal of the day. In reality, all meals are very important, but it's true that breakfast is special in the sense that we come from a 7 or 8-hour fast during sleep, and it's necessary to break that muscle catabolism with which we wake up and properly hydrate the body.

Whatever your sports goal, I always recommend, as soon as you wake up, drinking a glass of water, or two, if your body asks for it.

It is very important that breakfast, regardless of the case, contains all macronutrients: proteins, carbohydrates, and healthy fats, but I personally place a lot of importance on proteins. A good breakfast contains carbohydrates, both simple and complex, but in my opinion, it is almost more important to provide a larger amount of protein.

Below, I will share several breakfast models, depending on your personal goal. I want to clarify that they are not at all personalized; they are just to give you an idea of what you need in each case. If you want something personalized for you, always consult a nutrition professional who will know how to recommend exactly what you need at all times of your day.

BREAKFASTS FOR MUSCLE DEFINITION

If you want to define, you need to have breakfast and feel satiated from the start. This will help you not to have anxiety for the rest of the day, and you will be able to cut carbs without problems in the following meals and without having that feeling of emptiness:

1. The most "bodybuilder" one

• 6 egg whites and 1 yolk
• 50 gr of oat flakes or oat flour
• 1 kiwi

2. With Protein Bread

• 1 slice of Protein Bread
• 1 boiled egg
• 25 gr of cured loin or Serrano ham
• 1 orange

3. Yogurt, fruit, and nuts

• 2 natural yogurts
• 100 gr of strawberries or red berries
• 15 almonds
• 1 small square of dark chocolate

BREAKFASTS FOR GAINING WEIGHT:

1. Eggs, oatmeal, toast, and fruit

• 8 egg whites and 1 yolk
• 75 gr of oat flakes with plant-based drink
• 1 small toast with butter and jam
• 1 banana

2. Toast, juice, and nuts

• 2 large slices of whole wheat bread
• or   1 with avocado and 1 egg
• or   1 with Serrano ham and tomato slices
• Natural orange juice
• 25 gr of nuts

3. Muesli, Mega Mass, and fruit

•  80 gr of muesli without added sugars mixed with
• Mega Mass 4000 shake made with semi-skimmed or plant-based milk
• 2 small squares of dark chocolate
• 1 large apple

BREAKFASTS FOR SUBSEQUENT CARDIOVASCULAR TRAINING

1. Eggs, pancakes, yogurt, and nuts

• 4 egg whites + 1 yolk
• 3 rice cakes with Peanut Butter
• 1 natural yogurt with 1 teaspoon of flax or chia seeds
• 15 almonds

2.- Sandwich + shake

• Whole wheat bread sandwich with
• Serrano ham and tomato slice
• Shake made with:
• Whey protein (Gold Whey)
• Water
• 1 or 2 pieces of fruit

3.- Super energy bowl

• 2 natural yogurts
• 1 bowl of oat flakes or muesli (75 gr)
• Red berries
• Assorted nuts
• Honey

Other breakfast recipes you might be interested in.