In recent years, a meat and nuts breakfast has become common amongst the bodybuilding community namely competitive bodybuilders and powerlifters.
This has left a lot of questions such as:
This post aims to answer these questions and more.
Let's get started.
We’ve been told that breakfast is the most important meal of the day since we were kids. And, since we were kids, most of us have chowed down on carb laden cereals and jelly covered toast in order to fuel our bodies for the day. Now that we’re older, and intent on building muscle, we realize that cereal and toast won’t do much more than make us sluggish and overweight.
For a breakfast that will provide long lasting energy AND promote lean mass, we need to focus on protein. And the best protein to focus on is meat and nuts.
You’ve just undergone an overnight fast. Your body is in a catabolic state. To switch it to a muscle promoting anabolic state you need two things – protein and energy. Meat will give you both. The protein content of red meat is impressive – an 8 ounce strip steak will provide you with 52 grams. Yet, it’s in the provision of energy that meat really shines.
Because it has such high concentrations of amino acids, meat increases blood sugar levels gradually. Carbs, like the cereal and toast most people have, does the opposite, giving you a quick energy hit that soon dies out. That’s why people who follow a high protein diet feel fuller for longer, have fewer cravings and are less likely to eat junk.
Studies have also confirmed that a high protein breakfast provides greater mental clarity right through to the afternoon.
One of the key benefits of a hearty breakfast is that it provides energy to fuel your day. By supplementing your meat intake with nuts, you’ll be putting healthy fats into your body that work along with amino acids to produce a gradual release of sugars into the bloodstream. This blood sugar stabilization results in a steady release of energy throughout the day, as well as increasing your level of alertness.
An additional benefit of having nuts in the morning is that the levels of omega 3 fatty acids helps to control cholesterol, with reductions in LDL (bad cholesterol) and improvements in HDL (good cholesterol).
We’ve established the benefits of having protein in the morning. So, why go to the bother of cooking up a steak when you can simply mix up a protein shake? It’ll give you as much protein and it’ll be quicker to prepare.
While liquid protein has it benefits, but they don’t have the appetite suppressing benefits of while foods. A 2011 study, which was published in The British Journal of Nutrition compared the effects of whole foods and protein shakes in two groups of teenagers. Both groups were given protein for breakfast and then offered a no limit buffet lunch four hours later. The protein shake group consumed a third more food than the whole food group.
This study confirmed that you simply cannot beat real protein food as a controller of appetite.
Starting your day the meat and nuts way simply makes sense if you are interested in a lean, muscular physique. With just two ingredients, this is an easy regimen to stick to. Feel free to stick with standard ground beef to make it even easier. Of course, for variety, you can also use such meats as pork medallions, turkey bacon, ground turkey, chicken breast, venison and buffalo.
The best types of nuts are cashews, almonds, walnuts and hazelnuts.
The meat and nuts breakfast is an integral part of the Lean Muscle Transformation. It will help you build a lean, muscular physique quicker.
The plan is simply to consume a lean meat, along with a handful of nuts as your first meal of the day. The size of your meat portion should be between 200-300 grams.
When it comes to nuts, all you need is a handful (75 grams) with your meat breakfast. Take another handful further on in the day.
For a complete nutritional plan that takes away all the guesswork, check out the Lean Muscle Transformation.
People often think that food allergies are solely caused because a person has an inherent aversion to a certain food type. However, another cause of allergies is the repetitive consumption of the same foods, especially proteins such as beef, eggs, whey protein and tuna fish.
By varying your protein sources, you will greatly reduce your likelihood of being affected by food allergies. An added benefit is that you’ll be able to try out new and different types of lean protein. Buffalo meat, for example, will give you almost 20 grams of protein per 100 gram portion, compared with 7.8 grams for ground beef.
Now that you’ve got breakfast sorted, how are you going to eat the rest of the day? The Lean Muscle Transformation program takes out the guesswork, providing you with a step by step guide of how to eat – and train – to attain a lean, muscular physique in a short period of time.