10 Best High Protein Breakfasts for Muscle Growth

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10 Best High Protein Breakfasts for Muscle Growth

They say breakfast is a mouthful commitment to a new day and for all the right reasons. 

We have all grown up listening to cliched phrases like ‘breakfast is the most important meal of the day, eat breakfast like a king, etc'. How often have you wondered why is there so much emphasis on eating a healthy and nutritious breakfast? 

Breakfast is like a quick fix to refueling the essential nutrients in your body, powering your brain with alertness, and boosting your energy levels. While breakfast is essential for everyone, it is even more significant for bodybuilders. 

Choosing the Right Protein-Rich Diet

Packing on slabs of lean muscles on your body is not a cup of tea, but with a high-protein breakfast, you can surely secure a large part of it. And when we mention breakfast, we certainly are not hinting at cereals. No matter how strongly those TV commercials lure you towards it, it is a big no-no. The market is flooded with foods promising you endless proteins and fibers, while in reality, they deliver anything but that.

To get back to the muscle-building mode, you need to replenish your body with amino acids, not high sugars. So, if you’re someone who used to have cereals, toasts, and bagels every morning, it’s time to make a healthy shift and toast these sugars goodbye. 

The next question that might pop up in your mind is, why protein? Well, protein is an essential component in a bodybuilder’s diet that they need to keep up. Proteins comprise amino acids, which are popularly known as building blocks for the growth of muscles. 

Since bodybuilders need to increase their mass and build up tissues, they need a proper protein portion in their diet. The video explains why protein is super important for your body to bulk up. 

Many bodybuilders turn towards supplementation to fulfill their body’s requirement of proteins. Several protein supplements are available over the counter and online, guaranteeing to boost your physical performance. While they can be a beneficial addition to your diet, they can never be a meal replacement.

Therefore, it’s important to consume protein-rich foods. Since our body is starved of energy through the night, fueling it back in the morning can drastically impact our energy and athletic performance.

A nutritious breakfast is imperative to pack on those muscles; however, the only downside is the lengthy prepping time. Due to multitasking between showering, shaving, and dressing, one hardly gets enough time to prepare a healthy yet delicious first meal of the day. But fear not, we are here with the solution you are looking for, and it sure is exquisite!

Here are the ten high-protein breakfasts which will satisfy your palate and fitness goals. 

1. Avocado Toast With Cottage Cheese

This is a classic breakfast for your busy weekday mornings that adds deliciousness and balance to your diet. It’s fancy, packed with protein, and a bundle of deliciousness. This breakfast is a powerhouse of proteins and comes along with fibrous carbs. 

Research shows that combining cottage cheese with resistance training and high-protein foods can increase muscle mass. Cottage cheese is packed with casein protein linked with boosted muscle mass capacity. Since bodybuilders are all about bulking up, this high-protein breakfast will serve them just right.

  • Carbohydrate: 50g
  • Protein: 30g
  • Fats: 3g
  • Calories: 347

2. Hard-Boiled Eggs and Ezekiel Bread

Breakfasts cannot be complete without the undeniable power of eggs. These are stacked with proteins and are the most convenient way to consume them. And when it comes to eating hard-boiled eggs, they come with portability and convenience. 

Contrary to the common belief regarding hard-boiled eggs, you can consume the yolks in moderation. Combining this powerhouse with the low-sugar benefits of Ezekiel bread makes one mighty breakfast.

  • Carbs: 30g
  • Protein: 31g
  • Fats: 17g
  • Calories: 397

3. Oatmeal With Berries

This is one of the best grab-and-go breakfasts, especially ideal for winters. Add almond milk, oats, protein powder, and some berries in a jar and leave it overnight in the fridge.

Oats consist of anti-inflammatory properties, allowing you to recover before your next workout. They are also high in beta-glucan (soluble fiber), which increases the feeling of fullness and reduces blood sugar levels. This is a high-protein breakfast for muscle gain, easy to make. Wake up the next morning to a thick and savory meal ready to serve your taste buds!

Taking this healthy meal with pro-workout supplement can further help with pose-workout recovery and refueling energy. DMoose offers a perfect blend to repair damaged muscles. 

  • Carbohydrate: 47.5g
  • Protein: 23.7g
  • Fat: 0.9g
  • Calories: 293

4. Scrambled Eggs With Veggies

Whipped eggs are a host to several savory flavors, but the best part is their ability to improve muscle gain. This low-carb breakfast comes without any added calories, making you feel fuller throughout the day. 

You can add low-fat shredded cheese and sliced vegetables such as tomatoes, spinach, onions, and mushrooms. Season your super meal with salt and pepper and serve your body the taste of power.

  • Carbohydrate:12g
  • Protein: 26g
  • Fat:16g
  • Calories: 296

5. Banana Pancakes

You might be a little startled to see this on the list of breakfasts for muscle building. While this American food is drenched in sugar-laden syrup and butter, we created an adaption to make it healthy. Just because you are cutting out on calories doesn’t mean you can’t have a cheeky Sunday breakfast. This one just has a tinge of nutrition added to it. 

Use almond flour instead of wheat flour to help reduce the inflammation caused by workout pains. Almond flour is gluten-free, improves blood pressure levels, and may prevent the risk of heart disease. Adding bananas on top can refuel you with the vital electrolyte, potassium. 

  • Carbohydrate: 50g
  • Protein: 25g
  • Fat: 45g
  • Calories: 705

6. Protein Oatmeal

If your mornings always keep you in a rush, and you end up adding everything to the same bowl to eat, then this one’s for you. This meal covers everything you need for muscle building with healthy fats, whey protein, and complex carbs. Whey protein by DMoose is an excellent choice that helps burn fat boost mood and energy levels. 

Combine oats with one tablespoon of peanut butter, cinnamon, natural sweetener, and non-fat milk. Microwave it, add in a scoop of whey protein, and you’re good to go! 

  • Carbohydrate: 35g
  • Protein: 32g
  • Fat: 12g
  • Calories: 376

7. Turkey Sausage and Egg Sandwich

When choosing a sandwich, why not one that comes with a high dosage of proteins and keeps you going all day! This star recipe has super artistic flavors is hearty and protein-rich, making the best breakfast for muscle gain.

Turkey sausage is the most convenient way of adding protein to your diet. It acts as a healthy alternative to bacon which serves your cravings well, keeping you healthy and objectified towards your fitness goals. 

  • Carbohydrate: 32g
  • Protein: 17g
  • Fat: 8g
  • Calories: 268

8. Paleo Breakfast Fried Rice

Breakfast fried rice provides a classic blend of gluten-free flavors and is packed with proteins. It’s the best breakfast for muscle gain, made with cauliflower rice and veggies like mushrooms, avocadoes, eggs, and bacon. 

Yes, it will take some for you to make it, but this is one of the breakfast staples that you can’t miss out on. The dish surges with fiber, vitamin K, vitamin C, potassium, and folate. Research has linked cauliflower rice with weight loss, the feeling of fullness, and reduced intake of calories.

You need to keep your carbs low but stay hydrated and high on energy as a bodybuilder. In this case, you need to include this meal in your diet.

  • Carbohydrate: 40g
  • Protein: 48g
  • Fat: 2g
  • Calories: 370

9. Southwest Tofu Scramble

Everyone wants a tasty and zingy meal that’s light and satisfying. Despite that, bodybuilders need to ensure their meals are low on sugars and high on proteins. This breakfast tofu is packed with vitamins and minerals to keep your training at its peak. 

It is rich in sodium which the bodybuilders highly need to regulate the fluidity levels in the body. Low sodium levels can lead to dehydration, muscle cramps, and even organ failure. 

  • Carbohydrate: 7.1g
  • Protein: 16.4g
  • Fat: 15.1g
  • Calories: 230

10. Chicken Omelette

When it comes to strong bones, you can’t keep chicken out of the list because it consists of many amino acids. Chicken also contains the amino acid tryptophan, a bonus benefit, which has been associated with high levels of serotonin. Serotonin is a feel-good hormone, enabling you to enjoy your training sessions. 

If you maintain a low-carb diet, this is a perfect breakfast for gaining muscle. 

  • Carbohydrate: 3g
  • Protein: 50g
  • Fat: 33g
  • Calories: 509

Conclusion

A high-protein diet is supremely important for bodybuilders as their main aim is to build muscle mass. Since proteins contain amino acids, which are the building blocks of muscles, they play a significant role in beefing up. 

When it comes to a protein-packed diet, breakfast proteins are a staple to energize yourself and improve your performance. Breakfasts like turkey sausage and egg sandwiches, oatmeal with berries, and chicken omelets are streaming with nutritious and flavorful elements to keep you fulfilled throughout the day. 

Reading List

The Science of Muscle Recovery: How Much Rest between Workouts for Muscle Growth?

10 Muscle Building Meals To Eat Before You go to Sleep

Gain Lean Muscles Workout, Nutrition Plan & More

What Foods Can Vegans Eat To Get All 9 Essential Amino Acids?

Article Sources

  • Norton, Layne E., and Donald K. Layman. “Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise.” The Journal of Nutrition, vol. 136, no. 2, Feb. 2006, pp. 533S-537S. PubMed, https://doi.org/10.1093/jn/136.2.533S.
  • Josse, Andrea R., et al. “Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women.” The Journal of Nutrition, vol. 141, no. 9, Sept. 2011, pp. 1626–34. PubMed, https://doi.org/10.3945/jn.111.141028.
  • Dangin, M., et al. “The Digestion Rate of Protein Is an Independent Regulating Factor of Postprandial Protein Retention.” American Journal of Physiology. Endocrinology and Metabolism, vol. 280, no. 2, Feb. 2001, pp. E340-348. PubMed, https://doi.org/10.1152/ajpendo.2001.280.2.E340.
  • Kuang, Heqian, et al. “The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis.” Cholesterol, vol. 2018, Aug. 2018, p. 6303810. PubMed Central, https://doi.org/10.1155/2018/6303810.
  • Meydani, Mohsen. “Potential Health Benefits of Avenanthramides of Oats.” Nutrition Reviews, vol. 67, no. 12, Dec. 2009, pp. 731–35. PubMed, https://doi.org/10.1111/j.1753-4887.2009.00256.x.
  • Rebello, Candida J., et al. “The Role of Meal Viscosity and Oat β-Glucan Characteristics in Human Appetite Control: A Randomized Crossover Trial.” Nutrition Journal, vol. 13, May 2014, p. 49. PubMed, https://doi.org/10.1186/1475-2891-13-49.
  • Alminger, Marie, and Charlotte Eklund-Jonsson. “Whole-Grain Cereal Products Based on a High-Fibre Barley or Oat Genotype Lower Post-Prandial Glucose and Insulin Responses in Healthy Humans.” European Journal of Nutrition, vol. 47, no. 6, Sept. 2008, pp. 294–300. PubMed, https://doi.org/10.1007/s00394-008-0724-9.
  • Singh, U., et al. “Vitamin E, Oxidative Stress, and Inflammation.” Annual Review of Nutrition, vol. 25, 2005, pp. 151–74. PubMed, https://doi.org/10.1146/annurev.nutr.24.012003.132446
  • Lobo, V., et al. “Free Radicals, Antioxidants and Functional Foods: Impact on Human Health.” Pharmacognosy Reviews, vol. 4, no. 8, 2010, pp. 118–26. PubMed Central, https://doi.org/10.4103/0973-7847.70902.
  • Stelmach-Mardas, Marta, et al. “Link between Food Energy Density and Body Weight Changes in Obese Adults.” Nutrients, vol. 8, no. 4, Apr. 2016, p. 229. PubMed Central, https://doi.org/10.3390/nu8040229.
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