Click Here For The Recipe. Banana split for breakfast? Yep, you read that right. For all you who prefer to perform fasted cardio in the morning, here is an easy, customizable recipe to replenish those glycogen stores. This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you.
The shot of coffee gives you the jolt you need to jumpstart your day. There are just some foods that nearly every gym rat or gym bunny loves. French toast is one of them. Target weight loss is where you aim to lose some weight at a certain area of your body only. Weight loss happens all across the body and hence if you want to reduce your abdominal fat, you have to reduce fat in your whole body. Another way bodybuilding helps reduce abdominal fat is by increasing lean muscle mass. The more muscles you build the more fat mass you reduce.
This means as you continue doing the various resistance training exercises you are also reducing the fat levels. Muscles are metabolic active tissues and this means they burn calories even at rest.
Increasing your metabolism also helps reduce your abdominal fat 2. Having a strong muscle base helps improve your movement, balance, coordination, and injury prevention 2. Having balance helps prevent fall injuries which become more common as you age. This goes on to highlight the importance of building muscles even as you grow older. As you get older, you start experiencing things like lack of balance among others.
Muscular strength exercises help improve your balance, build your bone density, reduce the risk of falls and being dependent on people for things like movement.
Having muscles also help prevent injuries by helping reduce strain on your bones and various tissues like the tendons. Lack of strain on these tissues helps you to prevent them from getting injured. Having a body that people crave for will boost your confidence levels to an all time high. Most people want to have thick muscles, six packs, nicely curved calves and all. A good way of getting all this is by strength training. Most strength training exercises are compound exercises and this means they work more than one muscle at a time and this helps you work on more than one of these different body parts simultaneously.
If you want to be the envy of everyone when summer comes, you should try an effective strength training exercise program. You have to invest a lot of time and energy to get the results you want. Building strength helps make everyday activities easier and more manageable. Everyday activities include things like carrying groceries, walking up a flight of stairs, carrying your child and the likes. If you work in an industry that requires you to lift a lot of heavy objects like the construction industry, packaging industry and the likes, building strength helps make your job easier.
Building strength also makes it easy for a person to workout effectively as you are able to do all exercises as they should be done hence positive results. Exercising is known to help with heart health and since strength training is part of exercising it also comes with this benefit.
As we have discussed in earlier parts of these read, resistance training helps lower abdominal fat. Visceral fat is usually around vital body organs like the heart, liver and the likes 2. Getting rid of abdominal fat helps improve your heart health as it helps prevent various cardiovascular conditions like heart attacks.
In addition to that, resistance training helps with cardiovascular health in that people who strength train may have better functioning HDL compared to those who do not 5. With the bodybuilders breakfast ideas highlighted in this article, you are able to figure out what to eat without having to scratch your head.
Fat: a great source of energy and necessary for hormones which play a role in muscle building. Check out our complete guide to bulking nutrition. Here are 7 best bulking breakfast ideas to keep your muscles fueled and your taste buds stimulated:. Banana Pancakes. If you fall into that category, I highly recommend checking it out after you get these recipes below. You may be surprised to see pancakes on this list. But we adapted this favorite to be made of whole foods and nutrients that are perfect for bulking.
One star ingredient in this recipe is almond flour. This is a great alternative to wheat flour. This recipe also contains plenty of fruit: berries and bananas. Berries are rich in vitamin C which helps improve immunity.
This is helpful when you do intense exercise that can temporarily cause immunity to drop. Bananas are an excellent source of potassium, which is another important mineral that helps replenish what gets depleted when you sweat.
Mash a banana in a bowl. Crack and add eggs and almond flour. Scoop pancake mix one pancake at a time it should make about 4 pancakes. Fry for 2 — 3 minutes on each side, until golden, then transfer to your serving plate. Top with berries and Greek yogurt or serve these on the side. This protein-packed breakfast is made for strong muscles and bones. Chicken contains all of the essential amino acids protein building blocks which help build muscle tissue. If you need more calories, aim for the darker cuts like the thigh.
As a bonus booster, chicken also contains the amino acid tryptophan. This has been linked to higher levels of serotonin. Serotonin is one of those happy feel good chemicals. If not, you can feel free to add a slice of whole grain toast to the mix. Heat the coconut oil in a pan on medium heat and swirl so it coats it. About an hour after your meal, grab a piece of fruit or some other simple sugar. Because it "can reduce the amount of glycogen used during exercise.
This can prolong performance. More importantly, [it] appear[s] to create a hormonal milieu favorable to anabolism growth 1. With school and work, I'm a pretty busy guy, so it's difficult to plan out all of my meals in advance. I can also be pretty impulsive, so if I'm in the mood for something, I'm going to eat it. However, there is one meal I always plan in advance, and it is, you guessed it - pre-workout.
Compared to pre-workout, post-workout is an after thought; maybe some sushi , whey and cereal, basically whatever I'm in the mood for. Post-workout doesn't really stress me out that much - how is the protein shake I haven't even consumed yet going to help me bang out one more rep?
But pre-workout is pretty consistent. My staple carbohydrate choice is a yam - complex and delicious, can be topped with cinnamon, salt and pepper, almost anything really, very versatile. I also like to get some greens, so I'll usually have a salad, topped with onions , tomatoes and some sort of meat - chicken , tuna , or steak.
If I feel like I need some more calories, I'll throw on some dressing or grab some almonds or peanut butter for fat. That way, I've covered all of the macronutrient bases, but I haven't bogged myself down with a very heavy meal.
For my pre-workout "dessert," I'll usually have an apple , an orange , or maybe an energy drink for that little extra boost. Of course, you can eat whatever you'd like, as long as you're getting a balanced meal that will give you enough energy to dominate the weights.
Whatever you decide to eat - dig in! When it comes to the world of bodybuilding one thing that people quickly find out is that opinions vary greatly from person to person. With diet being one of the biggest topics when it comes to a bodybuilder, getting that most important meal of the day can be as much of a necessity as getting their daily workout in.
The most important meal in general for every person, including bodybuilders would have to be breakfast. Breakfast is not only the first meal of the day, it keeps you energized for the rest of the day. It will help your ability to concentrate, helps you control weight if you're in a cut, helps decrease fatigue, and much more.
Without this meal a bodybuilder can be severely hindered in their daily routine. The energy needed when bulking can be extreme having to not only eat a lot more but also move around heavy weights in the gym in the attempt to add more lean mass.
Whereas you have the bodybuilder on a cut, without that extra energy and pep that breakfast brings you, you're already feeling down from the lack of carbs in your diet that you're going to be crawling from place to place during your day. For bodybuilders it is very important to get that jump start of protein as well. Keeping up on your protein intake is very important in order to keep the lean mass on your body, and that starts as soon as you wake up.
Right in the same spot as breakfast is your post-workout meal. I do believe that breakfast helps everyone start off their day on the right foot, though a post-workout meal can be as important, if not more important to a bodybuilder. After a hard workout and your body breaking down your muscle fibers, there is a very important minute gap in which your greatest opportunity to replenish your body takes place.
After a workout your muscles are looking to immediately start rebuilding themselves. You need to get protein and carbs in as soon as possible. Stay away from fats in a post-workout meal. Fat will actually slow down your digestive process and make it longer before your muscles will receive the carbs and protein you just fed to it.
Carbs are extremely important to your muscles after a workout. Without carbs your body will start to break down muscle tissue itself in order to restore the muscle glycogen levels that are lacking after a workout.
Carbs not only restore these levels but also will create an insulin spike which will help move the nutrients to your muscle tissue even faster. So make sure you're getting those carbs and maybe a good protein shake and your body will get stronger and bigger in no time.
With this basic meal you are covering all your bases and getting a great protein base as well. Without jumping to high in the fat category. Post Workout:. I usually will plan about half my meals in advance. For example when I head to bed, I make sure that I have what I am going to need to eat for the following morning. I'll make sure I have enough eggs, or say enough oatmeal in order to satisfy my hunger once I wake up. Sometimes I'll even prepare a meal beforehand and put it into the fridge so that I can just warm it up in the morning.
Being a student I'm on the go a lot so planning ahead can be an advantage in order to save time when I'm trying to get places. This doesn't only go for students but everyone with a busy schedule that doesn't always have enough time to cook up a nice meal on the stove. The big meals are usually the ones I'll plan out ahead of time. That way I know what I need to get done and how to get it done quickly. As for post-workout meals, a lot of times I will already have my shakes mixed up and waiting for me in my fridge when I get home.
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