You’ve probably heard people say that breakfast is the most important meal of the day. And they would be right. Whether you’re dieting or trying to put on muscle mass, both anecdotal evidence and scientific research suggests that skipping the first meal of your day is a big mistake.
Breakfast is just what it says it is – breaking the fast between your last meal of the previous night and the following morning. If you’re trying to gain muscle, going for extended periods of time without food can be a real problem.
Don’t wait too long in the morning to refuel your body – during periods of fasting your metabolism tends to slow down.
While it does take a couple of hours for some foods to digest, going all night without food means your body isn’t getting those much-needed nutrients, like amino acids, for growth. Depending on how long you sleep, and how late you eat, taking Casein-FX before bed can help by providing a steady release of amino acids during the night.
The Importance of Breakfast
This still leaves one big question – what should you eat for breakfast? The first meal of the day sets the tone for your entire day. By most people’s logic, a breakfast high in carbohydrates is a good idea because carbohydrates are your body’s preferred source of energy, which is true. However, carbohydrates in the morning (for most people) leave you sleepy and hungry only a few hours later which puts you back at square one.
Try a High Protein Breakfast
Why not try a high protein breakfast? That’s the question posed by a group of scientists in a study from The Journal of Endocrinology. The participants in the study were split into three groups:
- Group 1 was fed 24 grams of amino acids mixed with water.
- Group 2 was given a quantity of skim milk (a blend of protein and carbohydrates) equal in calories as the amino acids.
- Group 3 was a placebo group and was fed nothing.
An analysis of hormone levels found that the Group 1 fared the best in several ways. This group found that amino acids cause an incredible surge in growth hormone, a powerful muscle-building hormone that can also aid in fat loss. In addition, the group experienced a 50% reduction in cortisol, a hormone usually secreted by the body in reaction to stress (which, incidentally, builds up over night as you sleep). Cortisol spells trouble for dieters and muscle-building enthusiasts alike, as it can suppress testosterone and increase fat storage.
To kick your hormones into gear first thing in the morning, forget the carbs! Instead – grab some AMINOCORE, as it provides a research-backed dose of leucine, isoleucine and valine along with B vitamins to keep you energized and anabolic in the morning. Another option is to have protein-rich foods such as eggs, meat and protein shakes such as ALLWHEY or ISOFLEX to provide a full spectrum of amino acids for your body to build muscle and stimulate hormone production.
- M Groschl et al. Endocrine responses to the oral ingestion of a physiological dose of essential amino acids in humans. The Journal of Endocrinology; 179(2):237-244.