Whether you’re a man or a woman, the process of gaining muscle mass requires a proper balance between the different nutrients and meals throughout the day.
After the overnight fast, nourishing your muscles and replenishing energy will lead to much better workouts. It will also allow for a larger food intake at later meals, according to this study.
First thing to remember: the quality of your food matters just as much as the quantity. An ideal mass-gain breakfast is rich in protein. We recommend 1.6 g of protein per kg of body weight per day to increase strength and muscle size.
It should also include quality carbohydrates and some healthy fats. To simplify things and help you start your day right, I’m sharing with you five healthy mass-gain breakfasts that are delicious.
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1. Savory breakfast
When it comes to lean proteins, you have options:
- eggs
- chicken strips or chicken breast
- tuna in water and/or spreadable cheese
I have a soft spot for eggs; they’re the reference protein! Their amino acids are very well absorbed by the body. Omelettes, soft-boiled eggs, hard-boiled eggs, fried… Cook two, three eggs or more depending on your needs.
Among good fiber-rich carbohydrates to adopt, two whole-wheat wrap sheets or multigrain bread are convenient for turning into a morning sandwich. Other possible options include rice or pasta.
Add a few green salad leaves or vegetables to the morning meal, sautéed in a little oil:
- spinach
- mushrooms
- cherry tomatoes
For a maximum of vitamins, and for those who feel it’s not time for vegetables, add a fruit or a glass of freshly squeezed orange juice.
Finally, I recommend spreading 1 tablespoon of hummus or guacamole for healthy fats in your homemade sandwich or wrap.
2. Sweet breakfast
These soft cakes are very trendy on Instagram. Here is a recipe for a chocolate chip bowlcake (710 calories), a healthy, energy-packed breakfast, delicious and ready in a few minutes.
Ingredients for 1 serving:
- 3 organic eggs (195 calories)
- 50 g sweet potato flour (180 calories)
- 1 banana (105 calories)
- 15 g organic honey (60 calories)
- 30 g dark chocolate, grated or as chips (172 calories)
Preparation:
- In a blender, blend all the ingredients
- Pour into a bowl then place in the microwave at maximum power for 2 minutes 30 seconds
- Let cool for a few minutes before enjoying.
This protein-rich bowlcake can be topped with a few chopped hazelnuts.
Other sweet ideas you can try:
- banana bread
- pancakes or toast with peanut butter
3. vegan protein-rich breakfast
If you are vegan, there is no shortage of indulgent ideas for a protein-rich bulking breakfast.
Focus on nuts and seeds:
- walnuts
- almonds
- hazelnuts
- cashews
- pistachios
- peanuts
- sunflower seeds
- chia seeds
- pumpkin seeds
These plant-based proteins high in fiber and healthy fats complement each other perfectly.
Today, plant-based alternatives for bulking are numerous: coconut or almond milk yogurt, plant-based beverages… Use them in your waffle and pancake recipes to replace traditional ingredients.
In the field of sports nutrition, vegan protein powders are also available. They can easily boost your daily intake if you add them to your porridge or drinks, for example.
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To avoid the nutritional deficiencies associated with a vegan diet, it’s best to monitor your protein, vitamin B12, vitamin D, iron, calcium and zinc, and supplement yourself if needed. Ask your doctor or dietitian for advice.
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4. Quick grab-and-go breakfast
No time to eat in the morning or is it simply not a habit? If you’re not hungry when you wake up, I’ll share a few tips with you.
Indeed, your muscle-building diet should be as low-maintenance as possible. You can wait a few hours before eating.
Here’s a mass-gain breakfast to take on the go, rich in essential nutrients and easy to prepare. It’s a protein shake made with 150 ml of almond milk and 3 tablespoons of oats that have been pre-blended.
Before leaving in the morning, pour the dry ingredients into a shaker: protein powder and oats. Just before drinking it, add the almond milk. It now comes in small to-go cartons.
I recommend taking with you a banana or an apple to complement it.
This shaker + fruit breakfast formula is an excellent compromise between a small appetite, a busy work life, and the calories you need.
5. Delicious high-protein whey pancake
Another quick bulking breakfast option: cook your whey protein!
For a high-protein pancake mix:
- 20 g of whey (chocolate, vanilla, or unflavored)
- 3 egg whites
Pour into a hot, lightly greased pan, and let cook for 1 to 2 minutes on each side.
Top your pancake with whatever you like:
- almond butter
- fruit slices
- chocolate
- or cheese
The most important thing is to satisfy your taste buds to make this experience enjoyable and sustainable. Many bulking breakfast recipes let you vary the flavors according to your tastes and mood.
Finally, I recommend adopting gradual and reasonable nutritional and training changes. If you increase quantities drastically, you risk promoting fat gain.
📚 Read also | A dietitian tested 10 whey protein brands, here’s the result
Sources and scientific studies
Robert M Edinburgh, Aaron Hengist, Harry A Smith, Rebecca L Travers, James A Betts, Dylan Thompson, Jean-Philippe Walhin, Gareth A Wallis, D Lee Hamilton, Emma J Stevenson, Kevin D Tipton, Javier T Gonzalez, 2019. Skipping Breakfast Before Exercise Creates a More Negative 24-hour Energy Balance: A Randomized Controlled Trial in Healthy Physically Active Young Men.
Robert W Morton, Kevin T Murphy, Sean R McKellar, Brad J Schoenfeld, Menno Henselmans , Eric Helms, Alan A Aragon, Michaela C Devries, Laura Banfield, James W Krieger, Stuart M Phillips, 2017. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.
