What to have for breakfast if you are going to train?

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

Whatever your sporting goal, I always recommend, as soon as you get up, to drink a glass of water first, or two, if your body asks for it.

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

Below I will share several breakfast modelsdepending on your personal objective. I want to clarify that they are not personalised at all, it is just to give you an idea of what you need in each case. If you want something personalised for you, always turn to a nutrition professional who will know how to recommend exactly what you need at each moment of your day.

BREAKFASTS FOR MUSCLE DEFINITION

If you want to define, you have to eat breakfast and feel satiated first thing in the morning. This will help you to avoid cravings for the rest of the day, so you can cut back on carbohydrates at the next meals without having that empty feeling:

1. The most "bodybuilder 

• 6 egg whites and 1 egg yolk
• 50 g oat flakes or oatmeal
• 1 kiwi

2. With Protein Bread

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

3. Yoghurt, fruit and dried fruit and nuts

• 2 natural yoghurts
• 100 g strawberries or berries
• 15 almonds
• 1 small square of dark chocolate

BREAKFASTS TO GAIN WEIGHT:

1. Eggs, oat flakes, toast and fruit

• 8 egg whites and 1 egg yolk
• 75g oat flakes with vegetable drink
• 1 piece of toast with butter and jam
• 1 banana

2. Toast, juice and dried fruit and nuts

• 2 large slices of wholemeal bread
• or 1 with avocado and 1 egg
• or 1 with serrano and tomato slices
• Fresh orange juice
• 25 g of nuts

3. Muesli, Mega Mass and fruit

•  80 g of muesli with no added sugars mixed with
• Milkshake of Mega Mass 4000 made with semi-skimmed or vegetable milk
• 2 squares of dark chocolate
• 1 large apple

BREAKFASTS FOR FURTHER CARDIOVASCULAR TRAINING

1. Eggs, pancakes, yoghurt and dried fruit and nuts

• 4 egg whites + 1 egg yolk
• 3 rice cakes with Peanut Butter
• 1 plain yoghurt with 1 dessert spoon of flax or chia seeds
• 15 almonds

2.- Sandwich + milkshake

• Wholemeal sandwich with
• Serrano ham and tomato slice
• Smoothie made with:
• Whey protein (Gold Whey)
• Water
• 1 or 2 pieces of fruit

3.- Energy Super Bowl

• 2 natural yoghurts
• 1 bowl of oat flakes or muesli (75 g)
• Red Fruits
• Assorted nuts and dried fruits
• Honey

Other breakfast recipes you may be interested in.