What Breakfast Should I Eat To Gain Muscle?

What Breakfast Should I Eat To Gain Muscle?

For a good reason, breakfast is frequently referred to as the day’s most important meal. It’s a great way to start the day with a balanced breakfast that will give you energy for the rest of the day. But some foods can be beneficial if you want to gain muscle.

This article will talk about which breakfast foods are best for people who want to gain muscle and how you can combine these meals to boost muscle gains. We’ll also look at some advice on maximizing the benefits of your breakfast by ensuring it is both delicious and healthy.

What the Science Says About Breakfast and Muscle Gain

The adage holds that breakfast is the most important meal of the day. This is particularly true when trying to gain muscle. Your body gets the fuel from a healthy breakfast to get through a workout and gain muscle. Additionally, it kick-starts your metabolism for the day and aids in keeping you full and satisfied all morning.

There are many different viewpoints on what breakfast is best for gaining muscle. While some fervently support a high-protein breakfast, others favor a more well-rounded approach.

It all comes down to what suits you and your body the best. However, all effective breakfasts for muscle gain share a few characteristics.

They first include high-quality protein. Ensure you consume enough protein at each meal because it is necessary for muscle growth and repair. Eggs, lean meats, Greek yogurt, cottage cheese, and protein powder are all excellent protein sources.

Second, they contain good fats. Producing hormones and maintaining a steady energy level throughout the day depends on healthy fats. Avocados, nuts and seeds, nut butter, olive oil, and coconut oil are excellent sources of healthy fats.

They also include complex carbohydrates. Complex carbohydrates give your body long-lasting energy throughout the day and support the replenishment of glycogen stores following exercise.

Eat To Gain Muscle

How to Make a Healthy Breakfast for Muscle Gain

What you eat for breakfast matters if you want to gain muscle. Protein and complex carbohydrates should be part of a lean breakfast for muscle gain.

To build and repair muscles, you need protein. Energy-giving complex carbohydrates also assists in controlling blood sugar levels.

Eggs, whole grain toast, fruit, and yogurt are healthy breakfasts for gaining muscle. In addition to being a great source of protein, eggs also have good fats. Toast made with whole grains has fiber and complex carbohydrates. Fruit is an excellent source of vitamins and natural sugars. Calcium and protein are found in yogurt.

Why Breakfast Is Important

There are some things you should consider when it comes to breakfast and muscle growth. You must first confirm that you are consuming enough calories. A lot of people think skipping breakfast will help them lose weight, but this is untrue.

The most crucial meal of the day is breakfast because this is when your body begins to use stored glycogen for energy. If you skip breakfast, your body will begin converting muscle protein to energy.

For this reason, it’s crucial to eat a balanced breakfast that includes a good amount of protein, healthy fats, and complex carbohydrates.

The time you eat each meal is a crucial factor as well. You should eat your final meal of the day at least 3 to 4 hours before retiring for the night. This gives your body enough time before bed to digest and assimilate the nutrients from your meal.

Eating too close to bedtime can lead to restless nights and make it more difficult for your body to recover from exercise.

So, what should you eat for breakfast if you want to gain muscle? A high-protein breakfast shake made with whey protein powder, milk, and fruit is a good choice.

Alternatively, you could try oatmeal with Greek yogurt and berries or eggs with whole wheat toast and avocado. Whatever you decide, just be sure to eat enough calories and nutrients to support your exercise regimen.

The Best 7 High Protein Breakfasts For Muscle Gain

#1 Greek Yoghurt, nuts, and berries

Carbohydrates – 55g

Fat – 35g

Protein – 35g

Calories – 645

#2 Protein Oatmeal

Carbohydrates – 35g

Fat – 12g

Protein – 32g

Calories – 376

#3 Cottage cheese on Avocado toast.

Carbohydrates – 50g

Fats – 3g

Protein – 30g

Calories – 347

#4 Ezekiel bread with hard-boiled eggs.

Carbohydrates – 30g

Fats – 17g

Protein – 31g

Calories – 400

#5 Avocado toast and eggs.

Carbohydrates – 40g

Fats – 35g

Protein – 35g

Calories – 615

#6 Chicken omelet

Carbohydrate – 3g

Fats – 33g

Protein – 50g

Calories – 509

#7 Scrambled eggs with vegetables

Carbohydrates – 12g

Fats – 16g

Protein – 26g

Calories – 296

What Nutrients Do You Need To Gain Muscle

There are a few key nutrients that you need to consume to gain muscle. These include:

Protein: Building and repairing muscle tissue require protein. Plant-based sources like beans, legumes, and nuts and animal products like meat, poultry, fish, eggs, and dairy contain them. 0.8–1 g of protein per pound of body weight should be consumed daily.

Carbohydrates: Having enough carbohydrates will help you have the energy you need for your workouts. They can be found in grains, dairy products, fruits, and vegetables. Take in 2 to 3 g of carbohydrates per day per pound of body weight.(1)

Fat: Foods made from plants and animals contain fat, which is essential for many bodily processes. Your diet should include a variety of healthy fats, such as those found in olive oil, avocados, nuts, and seeds. Consume 0.5–1 gram of fat daily for every pound of body weight.

Vitamins and minerals: Essential nutrients that support numerous bodily functions include vitamins and minerals. They are present in many foods, such as grains, fruits, vegetables, meat, poultry, fish, eggs, and dairy products. Ensure you’re getting all the nutrients you need, including a variety of nutrient-rich foods in your diet.


Gaining muscle requires eating the proper breakfast. You can give your body the nutrition it needs to develop and maintain muscle mass by including a variety of high-protein foods, healthy fats, and complex carbohydrates in your morning meal.

Along with drinking plenty of water throughout the day to stay hydrated, maintain an active lifestyle by exercising regularly. If you keep this advice in mind, you should have no trouble consistently adding lean muscle mass for a stronger and healthier body.


Jason Shaw is an experienced bodybuilder, gym owner, nutritionist and content creator for many websites. He has competed at a high level and wants to bring that experience in muscle building, fitness and nutrition including supplements to our many readers, whether you're a skinny guy want to build muscle or a seasoned bodybuilder.

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