If you have the willpower to workout in the morning, you’re a step ahead of me. I want to be snuggling under my covers until I can no longer ignore the incessant sound emanating from my alarm. But if you’re one of those who gets moving early in the day to get that workout crossed off your to do list, it’s important to reward your body (and those muscles you just fatigued) with a good breakfast. And it shouldn’t be just any breakfast. As my nutritionist has hammered into my head on the regular, if you’re focused on building muscle, your post-workout breakfast is extremely important. Here are some of the favorites I’ve found during the course of the last few years, as I’ve focused less on weight and more on building strong, lean muscles.
Oatmeal Griddle Cakes
If you’re ready for a breakfast that’s packed with whole grains, fruit, and dairy, it’s time to try making Oatmeal Griddle Cakes. They’re filling and full of protein, and also gluten free! I’m a fan of Jenna Braddock’s Make Healthy Easy blog, so be sure and check out her site for other recipes while you’re checking this one out.
High-Protein Maple Brown Sugar Oatmeal
Another breakfast that relies a lot on oats and dairy is High-Protein Maple Brown Sugar Oatmeal, which I found courtesy of the folks at Men’s Fitness. With 18 grams of protein, this is one post-workout breakfast that can’t be beat. As a bonus, I can even trick my kids into eating this for breakfast, so it’s a double winner.
Don’t be scared by the name! You absolutely, positively don’t have to be a bodybuilder to eat these bad boys—but they are definitely not your average breakfast pancakes. Cristie Brissett’s 80 Twenty Nutrition blog is amazing and filled with so many fantastic recipe ideas and really great nutritional advice. Her Body Builder Pancakes are made with rolled oats, egg whites, and a pinch of cinnamon. You can top them with fruit and Greek yogurt for even more fiber and protein.
Spanish Potato Frittata
You can’t go wrong with eggs and potatoes when you’re trying to get more protein and carbohydrates in your diet. That’s why the Spanish Potato Frittata is worth a try. My kids love potatoes for breakfast, so not only does this represent good fuel for me post workout, it kills two birds with one stone, as they’ll eat it, too. By serving potatoes for breakfast, you’ll even treat your body to some much-needed potassium, which is always a good thing.
High Protein Peanut Butter Cup Milkshake
Shakes aren’t always healthy, but this one from Erin Palinski-Wade, a nutrition and fitness expert (who also happens to be a diabetes expert as well) is. Her blog is on my must-read list and if you’ve not yet discovered her, check out the rest of her site. Her High Protein Peanut Butter Cup Milkshake features peanut butter, bananas, and milk as the main ingredients, can ensure you’re getting enough protein and good fats to battle your hunger after a workout.
Raspberry Cheesecake Smoothie
Another favorite from Men’s Fitness, this is another way to drink your breakfast while staying healthy. The Raspberry Cheesecake Smoothie has a good mix of carbohydrates, fat, and protein, thanks to the milk, cottage cheese, and raspberries it has. My kids can’t get enough of this one and I usually fail to mention to them how good it is for them.
Chicken Breakfast Casserole
If you prefer to get your post-workout nutrition from meat rather than baked goods or oatmeal, you’ll enjoy this Paleo Breakfast Casserole from registered dietician Lindsay Livingston at The Lean Green Bean. It has everything from eggs and bacon to chicken and spinach, so you can bet it has plentiful protein for your post-workout meal. By the way, if you’re feeding kids, Lindsay’s written three ebooks on a variety of topics including Food Prep, Feeding Young Kids, and Easy Weeknight Meals that you might want to check out.
Steak and Egg Hash
Another high-protein meat-based meal you’ll love is this Steak and Egg Hash. It mostly consists of, well, steak and eggs—surprise! But it also features onions, cherry tomatoes, and potatoes. With all these nutritious ingredients, you can rest assured you’re getting sufficient fat, carbohydrates and protein in your post-workout meal. This is also one of my meat-loving husband’s favorite recipes of all time, so if that describes you or someone you might cook for, this is a must-try.
Mexican Inspired Shakshuka
Shakshuka is an amazing dish popular in North Africa and Middle Eastern countries and it’s also a terrific breakfast. With a mix of poached eggs, chili peppers, onions, and more, it’s easy to see why so many people around the world are crazy about Shakshuka. As is always the case when creative foodies get involved, there some really unique varieties, such as this Mexican-Inspired Shakshuka from Kelly Jones’ Eat Well Live Well blog that are well worth your time to experiment with. Make this, eat it with a tortilla or some tortilla chips and you’ll be in glad you did!
Turmeric Egg Sandwich on Dave’s Killer Bread
Turmeric has been called “the golden spice” and is said to deliver many health benefits, not the least of which is that it’s a natural anti-inflammatory. We all know that eggs are great after a workout, providing tons of pure protein post-workout. But even better? An egg sandwich on some organic bread that’s packed with seeds and grains. Add turmeric to the mix and it’s over the top. This Turmeric Egg Sandwich on Dave’s Killer Bread from Nutrition a la Natalie has all the protein, carbohydrates, fiber, and omega-3 fats you need for a healthy breakfast post-workout.
What else can you do to build muscle, other than making sure you eat right post-workout? Feed your bones and muscles with the RDA of Calcium and Vitamin D. How do you do that? Clearly I’m biased, but there’s no better way than by adding Cal-EZ to your daily supplement regimen. Cal-EZ’s flavorless powder can be added to water, coffee, orange juice—or anything you’re drinking. Even better, it can be sprinkled in food (like eggs), oatmeal, pancakes, or added to a smoothie. Want to check it out? Try it for 50% off today.
How about you? Are you a fan of early morning workouts? If so, what do you “feed” your muscles post-workout? Have a favorite recipe or food/nutrition blogger we need to know about? If so, I’d love for you to share.
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