To gain weight, you need to treat each meal as an opportunity to eat a lot of healthy food. Breakfast is no exception because it helps your body snap out of a fasting state it’s been in since you went to sleep. These fasting states can breakdown muscle. Eating the right foods in the morning will stop these catabolic states that are so detrimental to muscle growth.

1. Eggs. Eggs have been a breakfast staple for a long time, and not just because they taste good. Eggs contain complete and easily digested and absorbed protein that can help your body snap out of the fasting state it’s been in since you went to sleep. Getting a good source of protein such as eggs is key in preventing muscle loss after a prolonged time without food. Aside from giving you a good amount of protein, eggs are easy to prepare and quick to eat. If you need something that is lower in cholesterol and saturated fat, try egg substitutes. They still have the protein but are much lower in fat.

2. Bagels and Cream Cheese. Whole wheat bagels and cream cheese are also a great foods to start your day with. Whole wheat bagels have a very high amount of complex carbohydrates to give you a steady supply of energy throughout the morning without a sugar rush, while the cream cheese will provide you with some protein.

3. Orange Juice. With all the sugar it contains, orange juice will give you a quick burst of energy to get you going. When combined with a complex carb (such as whole wheat bagels, bread or oatmeal) you’ll get a quick initial release of energy from the sugar and a steady stream of energy form complex carbs which will minimize the effects of a sugar rush and crash.

4. Turkey Bacon and Sausage. Bacon is a classic breakfast item but because of its high saturated fat content, should be used sparingly. Instead, use turkey bacon, turkey sausage and turkey ham. They have a similar taste to the pork products but are a lot lower in saturated fat. They are still somewhat unhealthy options as they are highly processed, but with the reduced fat content, they are a step in the right direction.

5. Oatmeal. Oatmeal is an energy packed food. It has a high amount of complex carbs that can be mixed with a simple sugar to give you a quick and long lasting supply of energy. When prepared with milk, oatmeal will also contain a good amount of protein.

The Bottom Line

Gaining muscle requires a calorie surplus which involves eating more to support growth. While eating more is needed to gain weight, eating everything is not the way to get there.

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