What to eat for your first meal of the day for hypertrophy

In other words, during sleep we are losing muscle mass because of the negative nitrogen balance.

Something that no bodybuilder, aiming for hypertrophy, wants.

This catabolic state (opposite of anabolic) is caused for the sake of our body's survival.

The body begins to break down proteins to convert them into glucose and thus support the most important needs than gaining muscle mass.

Since there is no way to change how our body works, all we can do is work together to prevent this from happening.

And how to do this?

Here comes the first meal of the day

When we eat a meal containing mainly proteins and carbohydrates, first thing in the morning, it is possible to “break” this catabolic state and reverse it into an anabolic one.

According to Diogo Círico , sports nutritionist (CRN 10–2067), breakfast is even more important if you train early in the morning, as your energy needs are higher at this time.

Having an ideal breakfast for hypertrophy isn't really a matter of eating certain foods, but rather certain macronutrients (carbohydrates, proteins, and fats).

A meal rich in carbohydrates and proteins at this time is vital to trigger insulin action and send both glycogen and amino acids into muscle cells.

Aim to eat 20 to 40g of carbohydrates and at least 20g of protein in your first meal.

This will change depending on your protein and energy needs, but the minimum to stimulate protein synthesis and provide energy.

Below we will list some foods containing protein, carbohydrates and good fats, so you can combine the ones that are most convenient for you.

Great source of complex carbohydrates if you are not allergic to gluten.

Just two slices provide a moderate amount of energy without leaving you feeling lethargic or full.

However, if you choose this food, make sure it is truly whole grain.

Look at the ingredients list and see if the first item is whole wheat flour, if it is anything (especially enriched flour) then it is not whole wheat bread.

Whole eggs provide a huge range of nutrients along with high-quality protein.

There's no need to fear the fat (and cholesterol) in eggs, especially if you want more testosterone.

Another source of high-quality complex carbohydrates (and with a little protein).

You can use the oats in a porridge using milk and peanut butter (it's very good!).

Fruits are a great source of energy, especially if you train early in the morning.

In addition to containing numerous micronutrients useful for hypertrophy.

Bananas, for example, are very practical to consume and are one of the fruits with the most calories (great during bulking).

Many people don't like recommendations containing supplements, but their practicality cannot be denied.

Starting your day with a protein shake is the simplest way to provide quick protein to increase anabolism.

Additionally, you can mix other ingredients together, such as the banana itself (mentioned above) and oats.

And, of course, this doesn't mean that using protein powder is mandatory, much less that you have to use whey protein (if you don't want to).

Any protein powder will do. For example, albumin can be up to three times cheaper than whey.

Greek yogurt (real plain) is a great source of protein, containing whey and casein naturally.

Additionally, yogurt provides probiotics that are beneficial for maintaining intestinal flora, which will have a positive effect on the digestive process of other foods in the diet.

Another great source of protein, rich in casein.

Cottage cheese is perhaps one of the richest sources of protein without having to resort to meat for breakfast.

It's a great ingredient in sandwiches and you'd be surprised how you can use this cheese in shakes (yes, shakes).

Peanut butter has a small amount of protein, but provides fiber and good fats.

Additionally, peanuts are a calorically dense food.

In other words, a small portion contains a lot of calories, which can help people who don't have an appetite at this time.

Speaking of which.

Now you know the importance of and what to eat for your first meal of the day, but there is one detail: what to do with the fact that you are not the least bit hungry at this time?

I get a lot of complaints like this, especially from ectomorphs.

They simply can't eat (let alone eat much) for breakfast.

The morning, when we have gone the entire night without eating, is the time of day when insulin levels are lowest.

Simply put: low and controlled insulin levels, less hunger and food cravings.

But that doesn't mean your body doesn't need to eat.

Furthermore, habit plays an important role here.

Your body likes routine and adapts to it.

If you have never eaten in the morning, in addition to the hormonal issue, you will naturally not have a desire for food at this time.

But if you force the habit and start eating every morning, within a week or two, your body will crave food at this time and the problem will be solved.

But there's no point in eating it once or twice a day, you need to create a routine of having breakfast every day.

It's 6 or 5 in the morning, your alarm goes off and you get out of bed – you need to train or you won't have another time to do it.

In these small windows of time, sitting down at the table to make a full breakfast isn't always a luxury we have.

Furthermore, many people (ectomorphs) struggle to get an appetite at this time.

Even so, if your main goal is hypertrophy, training with food is still the best approach.

In other words, you really need to fuel your body with important nutrients to sustain your workout and muscle growth.

But before deciding what to eat, you need to think about how long it will take to digest that meal.

As a general rule, you should try to eat 60 to 90 minutes before your workout.

This way, the time it takes you to get ready, go to the gym, warm up and everything else will already allow enough time for your body to have done some of the digestion.

Another trick is to eat a smaller meal, precisely so that your body doesn't have to work to digest the nutrients and can get them into your bloodstream as quickly as possible, without leaving you feeling lethargic and bloated.

So instead of eating a pound of leftover lasagna from last night's dinner, maybe you'd be better off eating something lighter and quicker when you wake up.

Speaking of which, it's recommended to prioritize protein and carbohydrates at this time, leaving fat – which will only delay absorption and make the meal heavy – for another time.

Some examples of ready-to-eat meals first thing in the morning (that aren't heavy):

Liquid meals do not leave the stomach feeling heavy and are digested quickly.

A shake containing protein and carbohydrates will do the trick and will take up virtually no time at all.

For added convenience, use a protein powder, such as whey or albumin, and mix it with a low-glycemic carbohydrate like whole oat flakes.

One scoop of whey and 60g of oats will deliver about 24g of protein and 60g of carbs, without leaving you bloated.

You can also add skim milk or some plant-based milk to increase the amount of protein without affecting the absorption and nutritional value of the liquid meal (and it will also make everything much tastier).

If you prefer to opt for a solid meal early in the morning but still want something light, then chopped fruit with Greek yogurt is one of the best options.

And, as a bonus, you don't need supplements (if you don't want to or can't use them).

Two medium bananas, chopped, and two cups of Greek yogurt will provide 24g of protein and 50g of carbohydrates, which will be easily absorbed.

Of course, this is just a suggestion, you can use whatever fruits you like best, but give preference to those that are easy to consume (bananas, for example, only need to be peeled, without any extra work).

Sandwiches are extremely versatile, as they are easy to eat, portable, and – most importantly – can be made in advance.

Basically, you can make a sandwich before bed and leave it in the fridge to eat as soon as you wake up, without any work – even less work than a liquid meal.

Two slices of whole wheat bread with 100g of shredded chicken and light mayonnaise will deliver about 30g of protein and 30g of carbohydrates (this may vary depending on the brand of bread) and a few insignificant grams of fat.

The first meal of the day is very important for hypertrophy, but there are no mandatory foods to be consumed here.

Focus first on getting quality protein and carbohydrates.

There's no problem with consuming fats at this time either, I just wouldn't overdo it to avoid gastrointestinal symptoms (like feeling bloated).