Natural_Or_Nothing
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We’ve all heard the phrase, "breakfast is the most important meal of the day," and I’m on board with that, but with a slight adjustment: it’s one of the two most crucial meals, the other being your post-workout meal (but that’s for another post). If you’re committed to building muscle and burning fat, getting the right kind of breakfast is essential to setting up your day for success. Here’s why it matters:
A high-protein breakfast is the key to starting your day strong. It activates your brain chemicals, improving your energy, focus, and mental clarity. By consuming protein, you stimulate neurotransmitters like dopamine and acetylcholine, which help manage cortisol levels and enable your body to burn fat for fuel.
When you wake up, your body is coming out of a fasting state, which can lead to catabolism. To shift out of this and into muscle-building mode, you want to consume quality protein within 30 minutes of waking up.
The right breakfast will give you the fuel you need to get going without spiking your insulin levels too high, which can halt fat burning. After fasting overnight, your body naturally taps into fat for energy. Keeping carbs low at breakfast helps maintain this fat-burning state, meaning you burn more fat throughout the day.
For those training naturally (without gear), most of your daily testosterone production happens in the morning. Maximizing this natural test surge depends on healthy fats and protein, especially essential amino acids (EAAs).
This one’s pretty straightforward: protein is the foundation of a great breakfast. Red meat is a fantastic choice. Why? Because it’s packed with carnitine, an amino acid that helps transport fatty acids to cells for energy. Put simply, it aids in fat burning. Carnitine also helps your body better respond to testosterone, making that morning test surge even more effective. You’re getting more out of your natural test production while also burning fat—a double win. If possible, go for grass-fed meat, as it’s richer in CLA and omega-3s, which improve insulin sensitivity and body composition.
You’re probably wondering how much you should be eating. It depends on several factors like your size, whether you’re cutting or bulking, and if you’re on cycle. However, as a basic guideline, aim for at least 30g of protein at breakfast. For example, if I’m consuming 300g of protein a day split across five meals, my breakfast would be about 75g of protein. It’s usually one of my higher-protein (and higher-fat) meals, with minimal carbs. My typical macro split is about 50-75% protein, 25-50% fat, and close to zero carbs.
If you need to add fats, the best options are coconut oil, butter, and fish oil (omega-3s).
Coconut oil is packed with MCTs (medium-chain triglycerides), which are a quick energy source. Your liver converts these MCTs directly into energy, making them a great alternative to carbs, especially if you’re working out in the morning or just need a solid start to your day. I often use powdered coconut oil as a coffee creamer, and it comes in all sorts of flavors.
Butter is rich in healthy saturated fats, CLA, and butyrate. I love cooking my eggs in butter (grass-fed if I can find it). Butyrate is a short-chain fatty acid that helps improve insulin sensitivity and increases fat release from fat cells to be used as energy.
Fish oil (omega-3s) is great for improving fat burning, enhancing insulin sensitivity, and reducing inflammation in the body.
A typical breakfast for me is grilled chicken and avocado with eggs (or turkey and avocado depending on what I have). I usually go with 8oz of chicken breast, a couple of eggs, and half an avocado. This gives me about 80g of protein, 35g of fat, and minimal carbs, coming in at around 700 calories. If I’m in a cutting phase, I’ll reduce the portion size and aim for around 500 calories. Another favorite is a spinach and mushroom omelet with grilled chicken or turkey, along with some cheese if I’m feeling it. The key is to skip things like bread, fruit juices, or sugary cereals—these won't help with your muscle-building and fat-burning goals.
Enjoy your meals, and remember to stay focused on your long-term gains!
A high-protein breakfast is the key to starting your day strong. It activates your brain chemicals, improving your energy, focus, and mental clarity. By consuming protein, you stimulate neurotransmitters like dopamine and acetylcholine, which help manage cortisol levels and enable your body to burn fat for fuel.
When you wake up, your body is coming out of a fasting state, which can lead to catabolism. To shift out of this and into muscle-building mode, you want to consume quality protein within 30 minutes of waking up.
The right breakfast will give you the fuel you need to get going without spiking your insulin levels too high, which can halt fat burning. After fasting overnight, your body naturally taps into fat for energy. Keeping carbs low at breakfast helps maintain this fat-burning state, meaning you burn more fat throughout the day.
For those training naturally (without gear), most of your daily testosterone production happens in the morning. Maximizing this natural test surge depends on healthy fats and protein, especially essential amino acids (EAAs).
The Best Breakfast? Protein
This one’s pretty straightforward: protein is the foundation of a great breakfast. Red meat is a fantastic choice. Why? Because it’s packed with carnitine, an amino acid that helps transport fatty acids to cells for energy. Put simply, it aids in fat burning. Carnitine also helps your body better respond to testosterone, making that morning test surge even more effective. You’re getting more out of your natural test production while also burning fat—a double win. If possible, go for grass-fed meat, as it’s richer in CLA and omega-3s, which improve insulin sensitivity and body composition.
Protein Breakdown
You’re probably wondering how much you should be eating. It depends on several factors like your size, whether you’re cutting or bulking, and if you’re on cycle. However, as a basic guideline, aim for at least 30g of protein at breakfast. For example, if I’m consuming 300g of protein a day split across five meals, my breakfast would be about 75g of protein. It’s usually one of my higher-protein (and higher-fat) meals, with minimal carbs. My typical macro split is about 50-75% protein, 25-50% fat, and close to zero carbs.
If you need to add fats, the best options are coconut oil, butter, and fish oil (omega-3s).
Coconut oil is packed with MCTs (medium-chain triglycerides), which are a quick energy source. Your liver converts these MCTs directly into energy, making them a great alternative to carbs, especially if you’re working out in the morning or just need a solid start to your day. I often use powdered coconut oil as a coffee creamer, and it comes in all sorts of flavors.
Butter is rich in healthy saturated fats, CLA, and butyrate. I love cooking my eggs in butter (grass-fed if I can find it). Butyrate is a short-chain fatty acid that helps improve insulin sensitivity and increases fat release from fat cells to be used as energy.
Fish oil (omega-3s) is great for improving fat burning, enhancing insulin sensitivity, and reducing inflammation in the body.
Sample Breakfast
A typical breakfast for me is grilled chicken and avocado with eggs (or turkey and avocado depending on what I have). I usually go with 8oz of chicken breast, a couple of eggs, and half an avocado. This gives me about 80g of protein, 35g of fat, and minimal carbs, coming in at around 700 calories. If I’m in a cutting phase, I’ll reduce the portion size and aim for around 500 calories. Another favorite is a spinach and mushroom omelet with grilled chicken or turkey, along with some cheese if I’m feeling it. The key is to skip things like bread, fruit juices, or sugary cereals—these won't help with your muscle-building and fat-burning goals.
Enjoy your meals, and remember to stay focused on your long-term gains!
