Morning Nutrition: 7 Muscle-Building Breakfasts [Part1]

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).

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.

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.

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.
 

 Credit_ Kevin Alexander