Power Breakfast

A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons.

Now, I'm not your mother. I know nobody is perfect, and that sometimes you will deviate from the percentage ratios mentioned above, as well as the part about the smallest meals at the end of the day and so forth. Don't worry. I'm just trying to give you a general idea of where you want to be, nutrition wise. Try to get a feel for a good composition, and use the guidelines in figuring out your perfect breakfast. Who knows, perhaps you feel like tossing your cookies at the very thought of oatmeal porridge? My wife sure does, but I grew up with it and appreciates the nutritional values (even though it's a far cry from bacon & eggs!). So, to wrap it up, I would like to give a couple of sample breakfasts, depending on body size. Once again, these are only generic samples - feel free to tailor to your taste and caloric needs.

Big Boy Breakfast:
2 cups of oatmeal porridge (2 cups dry) with low-fat milk
8 scrambled egg whites with 1 or 2 yolks.
1 glass of orange juice
2 bananas
2-3 glasses of water
10 grams of fish oil/flax seed oil (capsules strongly recommended!)
1 Vitamin/mineral supplement, plus creatine or whatever you use.

Working-His-Way-There Breakfast
2 large tuna sandwiches on rough bread
1 apple
4 hard-boiled eggs
1 glass of orange juice
2-3 glasses of water
8 grams of fish oil/flax seed oil (capsules strongly recommended!)
1 Vitamin/mineral supplement, plus creatine or whatever you use.

Just-Starting-Out Breakfast
2 bowls of low-sugar raisin bran flakes with low-fat milk
1 protein drink (Met Rx, Meso-Tech, or whatever...)
1 fruit
1 glass of apple juice
2-3 glasses of water
5 grams of fish oil/flax seed oil (capsules strongly recommended!)
1 Vitamin/mineral supplement, plus creatine or whatever you use.

Go To Page: 1 2

Articles in this Topic    Discussions in this Topic