Conventional wisdom encourages a large breakfast of mainly carbohydrates from cereals, breads, or oats. If your goals is to lose body fat or build muscle you may want to consider overhauling your breakfast choices to improve your results.
The point of breakfast is to get your day started right and provide the energy needed to meet the challenges of the day. By eating a breakfast that contains only protein and healthy fats in the morning blood glucose rises slowly and the healthy fats help to stabilize blood sugar levels. This results in a reduction in mid-morning cravings and increased neural drive for better focus throughout the day. An ideal breakfast could consist of 4 whole eggs with 3-5oz of steak and a greens drink. This serving size can be adjusted based on your fitness goals and body type.
There are three main reasons a breakfast consisting of proteins and healthy fats is ideal for starting out the day.
Carbohydrates increase serotonin after ingested which can lead to relaxation and what some refer to as a carbohydrate coma, which basically means mental fog and fatigue. An increase in serotonin levels before a workout or simply to start your day before work won’t lead to either a productive workout or an ideal day at work.
When we first wake up in the morning we are sensitive to insulin and at the same time our HGH levels are elevated creating a fat burning furnace. When carbohydrates are introduced insulin goes up the bodies HGH production goes down and fat burning (lipolysis) is slowed or stopped.
Maybe most importantly food choices can affect neurotransmitter drive and mental focus. Protein rich foods which include choline and tyrosine will increase the release of acetylcholine and dopamine in the brain. High protein foods and healthy fats including beef, eggs, nuts, poultry and avocados are ideal breakfast choices.
Dominick Walsh is a blogger for Performance Nutrition and TMRzoo.com and covers all men’s health topics and exercise issues including protein powders, diets, weight loss, weight lifting supplements, fat burners and supplement reviews. Dominick’s columns cover everything you need to know about your pre, during and post workout nutrition.