Monday, January 13, 2014

Morning Nutrition: 7 Muscle-Building Breakfasts

Make no mistake about it, our bodies are built in the kitchen and sculpted in the gym. Give your body the nutrition it needs to build muscle and perform at its best. These recipes will provide the taste and macros you're looking for!
Besides post-workout, breakfast is really the only other time your body craves fuel. In the morning, we especially need good fuel to snap our bodies out of a catabolic state and into a muscle-building one. Start the day off right by feeding your muscles so you can have enough energy to power through the day and through tough workouts.
These 7 fit breakfast meals are perfect for any "Fit Man" or "Fit Woman" cook. They're not difficult, are quick, and most important, taste really good. Feel free to customize the portion sizes and ingredients to complement your diet and fitness goals. Eat up to muscle up!

1 / Early Riser Breakfast

It's time to break out the cast iron skillet—every fit cook should have one. This breakfast will cook in the oven as you get yourself and family ready for the day. Definitely worth a try!
Ingredients
  • 6 egg whites
  • 2-3 thick asparagus spears, sliced
  • 1/2 cup cooked brown rice and quinoa mix (or cooked oatmeal)
  • 1 sweet mini red bell pepper, sliced
  • Garlic, pepper and pinch of sea salt
  • 1/2 pink grapefruit
  • 1 scoop Dymatize ISO whey protein
Directions
  1. Set oven to 405 F.
  2. Lightly spray a cast iron skillet with coconut oil or olive oil.
  3. Add cooked brown rice and quinoa to the skillet.
  4. Pour in egg whites, and then add asparagus strips and pieces and bell pepper slices.
  5. Bake in the oven for 15-18 minutes (or until eggs are cooked).
Early Riser Breakfast PDF (157 KB)

Nutrition Facts
Amount per serving
Calories 407
Total Fat2 g
Total Carb46 g
Protein52 g
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2 / Post Cardio Protein Banana Split

Banana split for breakfast? Yep, you read that right. For all you who prefer to perform fasted cardio in the morning, here is an easy, customizable recipe to replenish those glycogen stores.
Ingredients
  • 1 medium banana
  • 3/4 cup non-fat Greek yogurt
  • 1/2 scoop Dymatize ISO protein
  • 1 strawberry, chopped
  • 1/4 cup blueberries
  • 1 large tbsp granola
  • 1 tbsp dark chocolate chips
Directions
  1. Slice banana in half lengthwise and lay both sides in a bowl or on a plate.
  2. Mix together protein and Greek yogurt and spoon on top of the banana slices.
  3. Top bananas and protein mixture with berries, granola, and chocolate chips.

Nutrition Facts
Amount per serving
Calories 383
Total Fat7 g
Total Carb53 g
Protein32 g
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3 / Bell Pepper Rings with "Fit Grits," Egg Whites and Pico de Gallo

This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you.
Ingredients
  • 2 eggs
  • 6 egg whites
  • 1 cup raw spinach
  • 1/4 cup brown rice farina
  • 1/2 bell pepper (any color)
  • Pico de gallo
Directions
  1. Cook egg whites and farina separately. Mix together and add spinach. Cook until spinach is wilted.
  2. Cut bell peppers horizontally to create 2 thick rings.
  3. Lightly spray another skillet with coconut oil or olive oil and set on medium heat.
  4. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
  5. Push down on the bell pepper sides to prevent spillage. Let it cook until the egg turns white.
  6. Place cooked pepper rings and egg/farina mixture on a plate. Top whatever you'd like with pico de gallo.

Nutrition Facts
Amount per serving
Calories 468
Total Fat10 g
Total Carb33 g
Protein48 g
Haga cliq para ver la receta y instrucciones en español.

4 / Red-Eye Chocolate and Peanut Butter Protein Parfait with Blueberries and Dark Chocolate Chips

This parfait packs a punch; and not just because it's made with Gaspari Nutrition ISOFusion. The shot of coffee gives you the jolt you need to jumpstart your day.
Ingredients
  • 1 scoop Gaspari ISOFusion protein powder
  • 1 tbsp Nescafe instant coffee
  • 1 tbsp cocoa powder
  • 1 cup Fage 0% non-fat Greek yogurt
  • 2 tbsp powdered peanut butter
  • 1/3 cup organic granola
  • Fresh blueberries
  • 1 tbsp dark chocolate chips
Directions
  1. Add granola to a jar, glass, cup or bowl.
  2. Add 1/3 cup yogurt on top of the granola.
  3. Mix 1/3 cup yogurt with powdered peanut butter. Add to the jar.
  4. Mix 1/3 cup yogurt with protein powder, coffee, and cocoa powder. Add to the jar.
  5. Top parfait with granola, 1 tbsp of chocolate chips, and blueberries.

Nutrition Facts
Amount per serving
Calories 435
Total Fat9 g
Total Carb34 g
Protein55 g
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5 / Protein French Toast with Sautéed Apples

There are just some foods that nearly every gym rat or gym bunny loves. French toast is one of them. Carb it up for a long day or a monster leg workout.
Check out this quick YouTube video on how to prepare. Captions are in English and Spanish.
Ingredients
  • 2-3 slices Food for Life Genesis bread (or Ezekiel or le grain bread)
  • 1 scoop Dymatize ISO 100 French vanilla protein
  • 1/4 cup Almond milk
  • 1 egg
  • 1 egg white
  • Cinnamon
Optional
  • 1/4 golden apple, sliced
  • 1 tsp coconut oil
  • Cinnamon
Directions
  1. In a bowl, mix eggs, almond milk, cinnamon, and protein.
  2. Soak each piece of bread in the mixture until it is all used.
  3. Lightly spray a pan or skillet with olive oil or coconut oil and heat pan. Cook each piece of bread until each side has browned.
  4. Top toast with your favorite syrup, sugar-free syrup, or honey.
Optional Apples
  1. Sauté slices in coconut oil and cinnamon.
  2. Eat with French toast.

Nutrition Facts
Without sautéed apples
Amount per serving
Calories 445
Total Fat12 g
Total Carb44 g
Protein37 g
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6 / Anabolic Muscle Bowl

You want to start the day building muscle? This breakfast will get you there. I dare you to try this and not feel your "muscles feeding"—certified muscle food and energy.
Ingredients
  • 6 egg whites
  • 1/2 cup instant oatmeal, cooked
  • 1/2 banana
  • 1/8 cup walnuts
  • 1/4 cup raspberries
  • Cinnamon
  • Stevia or raw organic honey
Directions
  1. Cook egg whites in a skillet on low heat.
  2. If you want to cook your banana, spray another skillet with coconut oil or virgin olive oil and set on low-medium heat. Chop half of the banana into pieces and add to the skillet. Use a spatula and be careful not to let the banana pieces stick to the skillet.
  3. Combine oatmeal and egg whites in a bowl and mix.
  4. Add cinnamon and Stevia (or raw honey) and mix.
  5. Top with banana, raspberries, and walnuts.
Anabolic Muscle Bowl PDF (166 KB)

Nutrition Facts
Amount per serving
Calories 447
Total Fat16 g
Total Carb48 g
Protein31 g
Haga cliq para ver la receta y instrucciones en español.

7 / Dark Chocolate Gluten-free Protein Waffles

These pancakes are powered by Gaspari Nutrition MyoFusion. The "rite of passage" for any FMC/ FWC is making protein waffles and pancakes. And these waffles prove that feeding muscles is pretty delicious!
Ingredients
  • 1 scoop Gaspari Nutrition MyoFusion chocolate protein
  • 1 egg
  • 1 egg white
  • 1/4 cup sorghum flour
  • 1/8 cup almond flour
  • 1/3 cup almond milk
  • 1 packet Stevia (or cane sugar)
  • 1 tbsp dark chocolate Hershey's baking powder
Directions
  1. In a bowl, mix protein powder, sorghum flour, almond flour, cocoa powder, Stevia or sugar.
  2. Add eggs and almond milk and mix or blend.
  3. Spray waffle iron with coconut or olive oil.
  4. Pour batter onto the waffle iron and cook.
  5. When waffles are done, drizzle with fruit, your favorite sugar-free syrup, or both.

Nutrition Facts
Without toppings
Amount per serving
Calories 467
Total Fat 16 g
Total Carb 40 g
Protein 430g
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