Wrong breakfasts can sabotage your muscle-building efforts, warn experts from Ben’s Natural Health. Nutrition expert Oscar Scheiner warns that many popular breakfast choices may not support muscle gain as effectively as you might think.
Here’s a closer look at some common breakfast mistakes that can get in the way of your muscle-building goals:
1. Prioritizing Carbs Over Protein
A breakfast consisting of just oatmeal, toast, or fruit (e.g., bananas or apples) may give you quick energy but lacks sufficient protein to aid muscle repair.
Expert Advice: “Protein should be the star of your breakfast. Focus on high-quality protein sources like eggs, Greek yogurt, or a protein shake to ensure your muscles get the nutrients they need.”
2. Relying on Only a Protein Shake
A store-bought protein shake with 25 grams of protein but only 100–150 calories may not provide enough energy or nutrients for muscle building, especially if it’s low in healthy fats and carbs. Protein shakes are a convenient way to boost your protein intake, but they often fall short in providing the complete nutrition needed for muscle gain.
Expert Advice: “While shakes can be helpful, it’s important to blend them with whole foods like oats, nut butter, or banana to provide additional calories and fiber. A well-rounded meal will ensure you’re fueling your muscles with everything they need.”
3. Not Including Healthy Fats
Eating scrambled egg whites with no yolk or a low-fat, non-dairy yogurt would be missing the healthy fats that support muscle-building hormones.Healthy fats are essential for muscle-building hormones like testosterone, which play a key role in muscle growth.
Expert Advice: “Include healthy fats in your breakfast by adding foods like avocado, nuts (e.g., almonds, walnuts), or seeds (e.g., chia, flaxseeds). These fats support hormone balance and muscle growth.”
4. Overlooking Micronutrients
Macronutrients — such as proteins, carbohydrates, and fats — are often the main focus when building muscle, but micronutrients are just as important for overall muscle health and recovery. Relying on protein shakes or processed foods while neglecting fruits, vegetables, and whole grains may leave you deficient in key micronutrients like magnesium (found in spinach, almonds), vitamin D (found in fortified dairy, eggs), and B vitamins (found in whole grains, lean meats). Micronutrients like magnesium, vitamin D, and B vitamins play a vital role in muscle function, but they are often overlooked in the rush to focus on macronutrients.
Expert Advice: “Incorporate a variety of colorful fruits (e.g., berries, oranges), vegetables (e.g., spinach, kale), and whole grains (e.g., quinoa, brown rice) into your breakfast to ensure you’re getting a well-rounded intake of micronutrients.”
