Power-Up Post-Workout Breakfast Recipes

Power-Up Post-Workout Breakfast Recipes

Posted by Jennifer Dawson on Jun 27, 2018 in #Feature Articles.

Over 69% of us prefer to exercise in the afternoon, but there are some pretty good reasons for switching your work-out to the morning.

Why train of a morning?

Working out before breakfast will result in your body burning more fat, or what’s known as ‘fasting exercise’.

It works like this. If you haven’t eaten before your workout, your body only has two sources of energy to burn. There’s around 400-500 calories of sugar in your blood and stored in your liver, and then there’s all the fat your body has stored. Plus, testosterone levels are higher in the morning and that’s what your body needs for muscle development.

What should you eat for breakfast after your workout?

If you’re heading off to the gym, then plan to eat breakfast after your session.

If you eat a high-calorie, high-fat breakfast before hitting the gym, then it’s possible you could put on a couple more kilos. Having a quick snack before (you might need it to get going) and eating your breakfast after will mean you benefit from the metabolic boost post-workout.

Protein after training will help to fill you up and recover muscles.

The importance of protein

When you endure a tough workout, your muscles are being put under a massive strain.

The muscle fibres may tear and sustain damage. The body can repair and rebuild this damage through a process called muscle protein synthesis, which uses amino acids from protein to repair and rebuild the muscles.

It’s therefore crucial that the first thing you eat after your workout is high in protein to prevent your body from feeling over-fatigued and sore.

Taking just 20g of protein post-workout will help the body to quickly heal the muscle damage and ensure muscles are stronger as a result.

Protein-rich breakfasts

If you’re after a healthy, protein-packed breakfast then a great option is to go for eggs.

Eggs are one of the most versatile ingredients available and contain about 6 grams of high-quality protein, making it one of the highest natural sources of protein.

They are also a great source of vitamins and folic acid, and other nutrients that the body needs for optimal muscle recovery.

Yes, eggs do contain a bit of fat and cholesterol, but the benefits of eggs far outweigh anything else.

They’re easy to digest, absorbed by the body and very versatile for producing a balanced diet for anyone working out.

Better still, eggs can be used in a wide range of breakfast recipes, including poached eggs with spinach, wraps, pancakes to healthy muffins.

Why not try one of these protein-rich recipes below to power up your post-workout breakfast?

Eggs and greens make a great post training breakfast.

Salmon and egg breakfast wrap

  1. Mix together a couple of eggs, seasoning and herbs such as chives or dill.
  2. Heat up a non-stick pan, and add eggs to cook for one minute or until the egg has begun to set.
  3. Turn the omelette over and cook on the other side for one minute.
  4. Take it off the heat and leave to cool.
  5. Meanwhile, mix together a few spoonfuls of yogurt, lemon zest and a good dash of black pepper.
  6. Cut up some smoked salmon and scatter it over the egg omelette.
  7. Drizzle over the yogurt.
  8. Roll up the omelette into a wrap, and eat straight away or wrap in paper.
  9. If you don’t have time to make a real omelette, use Bulk Nutrients Quick Protein Egg Breakfast instead.

Super green protein pot

  1. Place a couple of eggs into a saucepan of cold water and bring to the boil.
  2. Simmer for 7 minutes until hard-boiled.
  3. In the meantime, mash up a ripe avocado in a bowl and add some raw spinach leaves, seeds, a squeeze of lime, olive oil and a pinch of chilli flakes.
  4. Once the eggs have cooked, wait for them to cool and then peel and slice.
  5. Cut up the eggs and serve on top of your avocado mix.

Quick food hacks

For a quick protein hack, you can easily add a spoonful of Bulk Nutrients Egg Protein Powder or a sachet of Quick Protein Egg Breakfast to the recipes above to boost your protein intake and ensure that your body recovers quickly or you can try drinking a protein shake with your meal to top you up.

A protein-rich meal won’t just help your body to recover, it will keep you full for longer and ensure you’re energised for the day.

Compare all Bulk Nutrients proteins