Did you know BEFORE I started PowHerfit, I was following another program where I was intermittent fasting every single day, carb cycling 2x a week and doing a 24 hour fast every month!? While fasting does hold benefits for some, as I was building muscle through strength training, my muscles were hungry! I was craving carbs every day, wanted to have good energy before I started strength training and simply put – I wanted to eat breakfast again!
But I was fearful if I stopped doing what I had been doing for month, would I lose the results I had gained? The truth, I was focused more on muscle building vs fat loss (which is a great thing!) and I needed to be fueling my body. My body was craving breakfast for a reason and I needed to listen to it. That’s why, when I created PHF, I made sure we focused on high carb days every day and being able to eat breakfast as often as our clients wanted to. For me, this is specifically important on my heavy strength days.
A few years back, there was a commercial with the catchy tagline, “brings out the tiger in you!” It was for Kellogg’s Frosties, suggesting that eating breakfast would make you as strong as Tony the Tiger, the mascot featured. :lion_face:
While Frosties may not be the healthiest breakfast choice (choose oats over processed/sugary cereals when you can!), consuming a nutritious breakfast within 60 minutes of waking up definitely offers numerous benefits, and I highly recommend it.
The Science Behind Breakfast
When we sleep, our energy expenditure is low, but we still burn calories throughout the night. Since we aren’t eating during this time, our liver provides the necessary energy. The liver stores about 150 grams of glycogen (the form in which our bodies store carbohydrates), which equates to approximately 600 calories. During sleep, we burn around 50 calories per hour, so after a full 8 hours, our liver’s energy reserves are significantly depleted.
Upon waking, our energy expenditure increases, but without food intake to replenish these stores, we face a deficit. As a result, stress hormones begin to rise. While stress hormones can be beneficial in certain situations, prolonged elevated levels can lead to several negative consequences for our metabolism over time.
This can result in:
- A decrease in metabolic rate
- Increased inflammation (the root of most diseases)
- Reduced insulin sensitivity
- Enhanced muscle breakdown
- Impaired oxygen transport, negatively affecting cardiovascular fitness
- Ineffective liver detoxification
- Gut Health Issues
- Greater incidences of mental health issues like anxiety and depression
- and even more…
These negative effects of skipping breakfast are well-documented in scientific research, which I will link original articles of research below.
The Bottom Line: Eat Breakfast, especially on days you’re going to be lifting heavy!
Eating breakfast within 60 minutes of waking up, especially on days when you plan to lift heavy weights, can offer several important health benefits that enhance both performance and recovery.
Key Advantages to Eating Breakfast Include:
1. Improved Energy Levels
Glycogen Stores: After an overnight fast, your body’s glycogen stores (the primary source of energy for your muscles) may be depleted. Consuming a balanced breakfast helps replenish these stores, providing you with the energy needed for intense lifting sessions.
Blood Sugar Stability: Eating breakfast can help stabilize your blood sugar levels, preventing energy crashes that could negatively impact your performance during workouts.
2. Enhanced Muscle Performance
Protein Synthesis: Consuming protein in the morning supports muscle protein synthesis, which is crucial for muscle repair and growth. This is particularly important on heavy lifting days to maximize strength gains.
Amino Acid Availability: A breakfast rich in protein ensures that your muscles have a readily available supply of amino acids during your workout, which can enhance performance and recovery.
3. Increased Focus and Concentration
Cognitive Function: Eating breakfast can improve cognitive function and focus, which is essential for maintaining proper form and technique during heavy lifts. A clear mind can lead to better performance and reduced risk of injury.
4. Better Hormonal Regulation
Insulin Sensitivity: Consuming carbohydrates and protein in the morning can improve insulin sensitivity, leading to better nutrient uptake by muscles. This is especially beneficial on lifting days, as it helps direct nutrients to where they are most needed.
Cortisol Levels: Eating breakfast can help regulate cortisol levels. Elevated cortisol, a stress hormone, can negatively impact muscle recovery and overall performance. A nutritious meal can mitigate this effect.
5. Enhanced Recovery
Nutrient Timing: Eating a balanced breakfast with carbohydrates and protein can kickstart the recovery process from previous workouts and prepare your body for the demands of heavy lifting. This is crucial for muscle repair and growth.
Hydration: Breakfast often includes liquids (such as water, smoothies, or high-water-content foods), which can help maintain hydration levels. Proper hydration is essential for optimal muscle function and performance.
6. Improved Metabolism
Boosted Metabolism: Eating breakfast can stimulate your metabolism, helping you burn more calories throughout the day. This stimulation comes from: replenishing glycogen stores, increasing thermogenesis, regulating hormones, enhancing muscle protein synthesis, reducing hunger, preventing overeating, promoting regular eating patterns and supporting optimal functioning of the metabolic pathways. Not just beneficial for overall body composition goals, but especially if you’re looking to gain muscle or lose fat (which I would assume is your goal if you’re a PHF member!)
7. Sustained Energy Throughout the Day
Preventing Overeating: A nutritious breakfast can help control hunger levels, reducing the likelihood of overeating later in the day. This
The message is clear: eat breakfast within 60 minutes of waking up (or as close to this timeframe as you can!)! This practice goes beyond simply achieving a certain appearance; it supports overall health and well-being.
I’m so grateful I listened to my burnt out body years ago and trusted a more sustainable process (that I now share with each of you) through the PowHerfit way!
Currently, one of my favorite breakfasts is scrambled eggs (I do one full egg with egg yolk and supplement additional egg whites) with toast, protein pancakes or waffles with bacon, a greek yogurt parfait with fresh fruit, tor an omelette with veggies :yum: While that’s normal daily go-to, I also love indulging in a fried bacon and egg sandwich on the weekends!
What about you? What’s your favorite breakfast? Share your thoughts in the comments of our FREE PHF COMMUNITY and let’s see who can come up with the most creative breakfast idea! This is a great spot to connect with our other members and potential members as well as our empowerment coaches that do a post each week.
1 Comment
Jenny
Such great info!! I rarely wake up in the mood to eat, but then I tell myself it’s fuel to have the energy I need to get through a successful day & it’s definitely true. In the past, skipping that meal would just make me sluggish & less productive. Not an ideal way to start your day!!
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