Many people work out to get fit, build some muscles, and better still, adapt that perfect look. However, little do they know that it all amounts to nothing without proper nutrition.

According to Vince Gironda, bodybuilding is 80% nutrition which is why you need to eat like a king for you to become the king.

As a bodybuilder, it is a prerogative that you feed well in the morning. In short, breakfast should be your most important meal of the day given that an excellent meal feeds your body with bursts of energy that last a lifetime.

That said, we can confidently dive into this piece and learn a thing or two about the best breakfast ideas for bodybuilders.

1.    Raisin oatmeal and peanut butter

Carbohydrates and proteins make an essential part of any bodybuilder’s diet. For the record, oats and peanut butter bring more than enough value to the body when consumed.

In the right hands, this incredible combination can become your source of energy given that the meal releases simultaneous bursts of power while you are at it.

For the average Joe, all you need to prepare magnificent raisin oatmeal and peanut butter meal is:

•    30g oats,

•    ½ banana,

•    ½ scoop of whey protein,

•    177 ml of water,

•    122g egg whites, and

•    1 tablespoon of peanut butter.

The meal, once consumed, feeds your body with 431 calories, 37 grams of protein, 12 grams of fat, and 49 grams of carbohydrate.

2.    Spinach omelet

Let us face it. Everyone loves omelets. This breakfast classic, to set the records straight, always steals the show. As a matter of fact, the eggs used in omelet production are rich in protein, leucine, riboflavin, selenium, vitamin B12, and vitamin D.

These elements, once combined, give you all the energy you need to keep going. However, it is when you add the spinach to the mix that you hit the nail on the head. Spinach, one of the best vegetables you can ever find today helps in keeping your craving for fatty foods at bay.

So, what ingredients do you need to prepare your spinach omelet meal? 125 grams of fresh baby spinach, ½ onion, 5 ripe tomatoes, and 6 large eggs are all you need to prepare the breakfast classic.

The meal, right after consumption provides your body with 2 grams of carbohydrates, 13 grams of fat, 35 grams of fat, and 620 calories.

3.    The egg, sourdough toast, and bacon mixture

Do not mistake the egg, sourdough toast, and bacon mix to be a meal for the oldies for it is not. In the right hands, this mixture can cause a lot of damage, the kind of damage that keeps bodybuilders going.

Recall, the meal is rich in calories that keep your body energized and magnesium and zinc that are vital to muscle growth. Anyhow, you need to keep your bacon lean.

Ingredients needed to bring this dream to reality include:

•    2 slices of sourdough toast (128g),

•     3 rashers of lean–grass fed bacon,

•    5 quality eggs.

With its high nutritional value, the egg, sourdough toast, and bacon mix provide your body with 56 grams of fat, 53 grams of protein, and 1044 calories.

4.    Protein banana split

Fasted cardio is a gold mine given that it helps you burn fat faster than lightning. Anyhow, burning fats is never enough especially if you are a bodybuilder.

Remember, you need to load up carbohydrates and proteins for your muscles to grow and that is where the protein banana split treat comes in. With ingredients like:

•    1 large tablespoon granola,

•    1 strawberry,

•    ¼ cup blueberries,

•    ¾ cup Greek yogurt,

•    1 tablespoon dark chocolate chips,

•    1 medium banana, and

•    ½ scoop isolate whey protein at hand, building muscles becomes more of a walk in the park.

All these ingredients in their mixed form yield 7 grams of fat, 53 grams of carbohydrates, 32 grams of pure protein, and 383 calories.

5.    Cottage cheese and fruit

Much attention has shifted to the Greek yogurt to the extent that the effects of cottage cheese are hardly felt. Anyhow, that should never be the case for the cottage cheese and fruit treat is an easy-to-prepare food.

To add the icing to the cake, the meal is so incredible that it releases volumes of protein slowly into your body. According to researchers, the meal can keep your appetite low all day long.

So, what renders the combination downright incredible? Its recipe, to say the least, shuts up all the naysayers. Kitchen gurus advocate that you mix up at least 340 grams of cottage cheese, 20 blueberries, and 3 strawberries for you to create the perfect breakfast treat.

You can also add apple slices, oatmeal, or even Ezekiel bread for you to spice up the mix. In the right hands, this simple meal yields 3 grams of fat, 50 grams of pure carbohydrate, 30 grams of protein, and 200 calories.

6.    Vegetables and scrambled eggs

Time is of the essence, especially when preparing breakfast. Vegetables and scrambled eggs, although time-consuming to prepare, feed your body with bursts of energy that keep you motivated all day long.

With only 90 grams of spinach, 56 grams of shredded cheese, and 3 gigantic eggs, you create a meal that produces 4.4 grams of carbohydrate, 34.02 grams of fat, 38 grams of protein, and a total of 404 calories.

7.    The protein smoothie

Protein smoothies work best for any kind of situation. However, protein smoothies are most useful when you do not have sufficient time to prepare a well-rounded breakfast.

Smoothies, once consumed, leave you feeling fuller and for longer. Bodybuilders who love their drink thick and cold are advised to throw a few ice cubes into the mix.

Ingredients used to make the protein smoothie include:

•    I tablespoon of ground flaxseed,

•    1 tablespoon of walnuts,

•    12 grams of plain-low fat yogurt,

•    30 grams spinach,

•    355 ml of water,

•    2 scoops of vanilla flavored protein powder, and

•    284 grams of frozen and mixed berries.

With an average output of 54 grams of carbohydrates, 11 grams of fat, 57 grams of protein, and 500 calories, the protein smoothie is simply the best.

8.    Milk and the peanut butter sandwich

Peanut butter is a godsend. It not only contains significant amounts of fats and calories but proteins too.

The butter once applied to wholewheat bread keeps your carbohydrates complex. Oats, honey, and sliced bananas can also be added to make the snack scrumptious.

That is not all. You need a glass of milk to escort the sandwich down your throat.

So, what ingredients do you need to prepare the snack? 250 ml of milk, 10 grams of oat, ½ a banana, 2 slices of wholewheat bread, and 2 tablespoons of 100% butter will certainly do the trick.

When consumed, the treat yields an average of 184 grams of carbohydrates, 20 grams of fat, 26 grams of protein, and 634 calories.

9.    The egg, salmon combination

Eggs and salmons are rich in proteins that help repair damaged muscles. The proteins, to set the records straight, also help maintain joint health.

Recall, eggs, and salmon contain Omega 3 fatty acids, compounds known to protect the human body from heart-related ailments.

The fatty acids are also excellent in enhancing brain function and maintaining blood sugar levels. With their high fiber content, eggs and salmons keep your belly full. In the right hands, the egg and salmon treat can make you an elite bodybuilder.

However, you need 3 eggs, 43 grams of smoked salmon, 0.1 grams of plain butter, and 1.5 slices of whole wheat bread to bring all this to fruition. With 27 grams of carbohydrates, 24 grams of fat, 33 grams of protein, and 456 calories in your body, the egg, salmon treat makes the perfect breakfast meal.


Bodybuilders can benefit a great deal from this piece. Remember, there is something for everyone.


1.    Abou-Samra, R. et al (2011). Effect of different protein sources on satiation and short-term satiety when consumed as a starter. Nutritional Journal, 10(1).

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