A bodybuilding breakfast should be a well-rounded meal that consists out of high protein, a good amount of carbs, and fats.
As protein is the building block of building muscle, you want to get in a good amount of protein in each meal and especially your first meal of the day.
In this post, I’m sharing my favorite bodybuilding breakfast, and why I love them so much!
Fast Digesting Foods For Bodybuilding Breakfast
As a bodybuilder, you need to gain weight and fat to build muscle, which means you’re going to eat a lot of food!
Therefore you need meals that digest quickly, and so does your bodybuilding breakfast!
Protein-rich foods and fatty foods, such as meat and fish, can take longer to digest than high-fiber foods, such as fruits and vegetables. Sweets, such as candy, crackers, and pastries, are among the fastest foods digested
You need foods that are preferably high glycemic (over 70). Foods that are high glycemic are foods that release their energy quickly. This also means they digest faster.
This is probably not your favorite food to eat for your bodybuilding breakfast, but this is good to know in general that white rice digest quickly.
Rice is a good source of energy and protein, but not all grains are easy to digest. High fiber rice, such as brown rice, can contribute to digestive issues, including diarrhea, bloating, and gas.
When looking for grains that are easy on the digestive system, white rather than brown, black, or red rice may be a better option. Enriched white rice will have added vitamins and minerals, which enhance its nutritional value.
Now, toast sounds better as for a bodybuilding breakfast, right?
So, you might think, why toast and not just bread?
Toast is easier to digest than bread as the toasting process breaks down some of the carbohydrates.
Whole wheat bread is more healthful than white bread but is high in fiber and can be difficult for some people to eat.
If you have trouble digesting whole wheat toast, the first step is to try it plain without butter. For additional flavor, choose fruit jellies over creamy spreads, such as nut butter
Bananas provide carbohydrates, fiber, potassium, and many other vitamins and minerals. Most people can digest them well.
Bananas are foods that sound better for a bodybuilding breakfast. It’s more versatile than the other foods on the list.
Bananas can be used on your toast, or in your oats, or in greek yogurt.
Boiled, poached, or scrambled eggs are easy to prepare, eat, and digest.
The white contains less fat and is easier to digest, but many people with digestive problems can also tolerate the yolk.
Eggs are a staple in most people’s bodybuilding breakfast.
Reason for this is because they’re high in protein, contain healthy fats, and are low in carbs.
Nutrition facts: 1 Large egg:
Protein: 6 grams // Fat 6 // Carbs 0.8 // Calories 90
Chicken is a source of lean protein, which helps the body repair itself. Chicken also provides a range of minerals and B vitamins.
Chicken might not sound like the greatest thing to eat in the morning. But as a bodybuilder, you have to do whatever it takes.
And chicken is super high in protein and low in fat, which makes it a great option for a bodybuilding breakfast!
Chicken tends to be easy to digest. It also contains no fiber, making it a good choice for people with digestive issues, such as IBS.
Baked or grilled, skinless chicken is a healthful option, as it contains the least fat.
A 100-g serving of stewed chicken breast without the skin provides:
- 150 calories
- 28.16 g of protein
- 3.52 g of fat
Most bodybuilder will tell you that this is their number one favorite food or meal they eat ( so do I )
They don’t just eat it for breakfast, but they eat it whenever they can.
Oatmeal is quite filling, but it does digest quickly for most people.
One thing you can try for better digestion is to make it with only water and skip out on the milk to reduce fat content.
Oatmeal has many health benefits and is packed with protein and other healthy vitamins. Pure oats are naturally gluten-free so perfect for people with gluten intolerance!
100 grams of oats:
- 367 calories
- 56 grams of carbs
- 8 grams of fat
- 12 grams of protein
Bodybuilding Breakfast Recipes
Now that you know which foods digest quickly we can get into the actual bodybuilding breakfast recipes.
I’m sharing multiple ideas so that the recipes are perfect for every situation you’re in.
So they’re high carb recipes, higher fat, but you can always adjust the macros so that they fit in your meal plan!
Oatmeal & Eggs
You must have seen this one before, right?
This is the OG bodybuilding breakfast. Every bodybuilder, fitness freak has tried this breakfast!
It’s not strange that this recipe is so popular because both foods are on the list of quick digesting foods.
But they also taste amazing and have lots of health benefits.
Oats are packed with protein, minerals, and vitamins. 100 grams of oats gives a solid 12 grams of protein and roughly 56 grams of carbs.
Oatmeal has the carbs, and eggs have the protein. Eggs are almost carb-less, high in protein and healthy fats. 1 large egg contains 6 grams of fat and protein.
To keep the calories lower and fat intake lower, I suggest eating around 2-3 whole eggs and the rest egg whites!
Combining these 2 gives you a delicious and healthy, high in protein meal!
Avocado & Egg Toast
If you’re an Instagram model or fitness influencer then you’re going to be happy this one is on the list, because sharing this bodybuilding breakfast recipe is social media approved 🙂
This recipe doesn’t only look appealing, but it’s nutritious and high in protein.
Literally, all 3 items in this breakfast are fast-digesting foods. Although, I did notice it was less filling than the oatmeal & eggs, but changing things up can be good.
Depending on your daily caloric intake, I suggest you eat 2-3 slices of toast. To make your toast higher in protein and to level up your avocado toast, you should try this ‘Daves Killer Bread’
1 slice alone add 3 grams of protein, plus, healthy fats and whole grains to keep you healthy!
Macronutrients: 592 calls // 52g carbs // 35g fat // 24g protein
3 slices Daves Killer bread: 210 cals // 39g carbs // 3g fat // 9g protein
Medium avocado: 240 cals // 12g carbs // 22g fat // 3g protein
2 Whole Eggs: 142 cals // 1g carbs // 10g fat // 12g protein
A regular protein shake that you drink after your workout is not going the best breakfast you can have.
For a bodybuilding breakfast, you need to make a more advanced breakfast that fuels your body with the right nutrients!
A protein shake even with more ingredients is so quick and easy that it almost makes it perfect.
You can adjust the protein shake to your daily macronutrients and calorie needs, so what I’m showing is an example!
Protein shake ingredients:
- Protein powder
- Almond milk
- Mixed frozen fruit (frozen optional)
- Peanut butter ( optional, but adds lots of calories. Great when bulking! )
For more bulking protein shakes check out my top 3 recipes here!
Protein pancakes are also a staple for a bodybuilding breakfast.
Sometimes things can get boring and you need to change things up.
Protein pancakes are the perfect solution. They’re delicious, packed with protein and easy to make.
Tortilla Chicken Wrap
In my opinion, tortilla wraps can be used for breakfast, lunch, and dinner!
The best thing is that they’re super easy to make, especially when you prepare chicken for the whole week.
Tortillas have the carbs, and chicken has the protein that’s why they make a good couple 🙂
You can make them as calorie-dense as you want, simply by adding foods you like.
If you want to keep the carbs lower, you can use an egg omelet as the wrap. This ups the protein even more, which is a good thing of course!
Greek yogurt or Cottage cheese
Both greek yogurt and cottage cheese are high in protein, and depending on which brand you buy moderate in fat and carbs!
This is a perfect breakfast for people who are bad morning eaters as it easy to eat and not crazy filling.
Try adding fruit, or chia seeds, flax seeds to make it even more nutritious and filling!
100 grams of greek yogurt:
- 54 calories
- 5.5 grams of carbs
- 0.2 grams of fat
- 7.5 grams of protein
100 grams of cottage cheese:
- 100 calories
- 5 grams of carbs
- 5 grams of fat
- 11 grams of protein