Words: Jonathan Wells
Breakfast is the most important meal of the day — and that goes double for bodybuilders. Eating well early in the morning has been proven to aid weight management, with the consumption of protein speeding up your body’s recovery and promoting lean muscle growth. There’s a reason Rocky Balboa used to down half a dozen eggs before his morning training montage…
But there’s no need to go to such cinematic extremes. Instead of a pint of yolky goodness, we’ve asked some of London’s best personal trainers for the perfect protein-rich breakfast. And, from seeds, nuts, fruit and fibre, these dishes will provide your body with the minerals, vitamins and nutrients it needs to build muscle — as well as fuelling you up with slow-release energy for the rest of your day. Because the old saying is right; muscles really are made in the kitchen.
For a weekend breakfast, Protein Pancakes
Ingredients
- 60 grams protein powder
- 2 large eggs
- 1 teaspoon baking powder
- 110 millilitres almond milk
- Mix the eggs, protein powder and baking powder
- Add the almond milk slowly until a batter is formed
- Warm a frying pan or skillet over a medium heat, Add low fat butter or coconut oil, and let it melt
- Add 70 grams of the mixture to the pan
- Flip when bubbles begin to form on top
- Repeat, keeping cooked pancakes warm in the oven
For slow-release benefits, a Protein Smoothie
Ingredients
- 250 millilitres of skimmed milk
- 40 grams of porridge oats
- 30 grams of protein powder
- Various berries and banana for topping
- Add your milk to a saucepan over a medium heat
- Stir through the oats, and bring to the boil
- Allow to simmer for 4 minutes, or until thick
- Remove from the heat and stir in protein powder
- Top with slice banana and vitamin-rich berries
For something more savoury, Eggs and Beans
Ingredients
- 250 grams chickpeas
- 200 grams plum tomatoes
- 1 clove garlic
- 2 large eggs
- 1/2 teaspoon paprika
- 1/2 teaspoon cumin
- Multigrain rice cakes
- Heat oil in an ovenproof skillet
- Add garlic, chickpeas, paprika and cumin
- Stir for two minutes, and then add crushed tomatoes
- Cook for 15 minutes until thick
- Fry (or poach) eggs while the chickpeas are cooking
- Serve on high-protein multigrain rice cakes
For a quick eat, Peanut Butter and Wholemeal Toast
Ingredients
- 500 grams mixed grain flour
- Fast action yeast sachet
- 1 teaspoon salt
- 2 tablespoons olive oil
- 120 millilitres soy milk
- 30 grams protein powder
- 60 grams smooth peanut butter
- Mix the dry bread ingredients in a large bowl
- Add the water and oil, and stir to create a dough
- Knead the dough for 5 minutes
- Press into a load tin, then leave for 1 hour to rise
- Score the top, and bake for 30 minutes at 180°C
- Whisk together the milk, protein powder and peanut butter
For a liquid option, a Protein Smoothie
Ingredients
- 250 millilitres almond milk
- 60 grams frozen mango
- 1 frozen banana
- Handful of spinach leaves
- 60 grams pumpkin seeds
- 20 grams protein powder
- 50 millilitres water
- Combine the banana, spinach, mango and seeds in a blender
- Add the almond milk and protein powder. Blend again
- Add water to achieve ideal consistency
Want more fitness tips? London Fitness Guy reveals how to build strong legs from home…
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