Breakfast is such an important meal for guys who train regularly because … Top it off with a tablespoon of grass-fed butter, which contains lots of body-building and fat-burning conjugated linoleic acid (CLA). This superfood smoothie is delicious as well as has less calories . by UP Fitness, March 22, 2017 . Paneer is a fresh cheese used in India. Water consumption in proper amount is very important. They are packed with protein and are delicious. Also, tart cherries contain the sleep hormone Melatonin which ensures you get a good night sleep that will speed up your recovery. Chicken breast has high amount of protein and broccoli is also a good sources. Body Building Healthy Breakfast Recipes #1 Dave Ruel's Anabolic Blueberry Oatmeal Makes 1 Serving Ingredients • - 3/4 cup oatmeal • - 8 Egg Whites • - 1/2 scoop (15g) of Chocolate Protein Powder • - 2 teaspoons of Pure Cocoa Powder • - 1 teaspoon of Splenda • - 1 tbsp of Flax Oil… Here are some Muscle Building Breakfast Recipes from a competitive bodybuilder, a professional fitness coach and nutritionist - Dave Ruel : #1 Dave Ruel's Anabolic Blueberry Oatmeal Makes 1 Serving Ingredients • - 3/4 cup oatmeal • - 8 Egg Whites • - 1/2 scoop (15g) of Chocolate Protein Powder • - 2 teaspoons of… This simple recipe combines meat, potatoes, and veggies. Do you keep worrying about preparing a perfect breakfast for muscle gain ? Thus a good breakfast for body building, 35) Baked Tomato and Egged Cups. Breakfast is all the more important for athletes or bodybuilders to allow muscle gain and bulking in the right conditions. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. It can also be used as a meat substitute for bodybuilders. And it delivers, every time. 31) Powder less Protein Pancakes for Pre-workout. Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Muscle Building Breakfast Ideas is the most important meal of the day and there are no excuses for skipping it, especially when you are trying hard to put on muscle mass or increase strength. Let it be in the refrigerator for the night. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. A baked tomato egg cups give you good amount of protein without making you feel heavy. Start the day off right with this muscle-building smoothie for breakfast. The land under his feet was shaking, and despite Dewen s efforts to break free, the hand was still grasping His ankles, his arms came out truth weight loss for a while, then his shoulders, almost all with some rotten bones. Add Flaxseed or Udo's Choice Oil - 1-2 tsps. Berries, nuts and cream can be used along with it. A muscle building breakfast hand stretched out of the frozen soil and grabbed his ankle. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Squat or bench more weight than ever with this seriously simple trick. If you are craving for sweet and want some healthy protein filled drink for yourself this is the one for you. The breakfast is ideal for body building with muscle growth. This effective program is for them. In the morning you can add protein powder and have it. This recipe is power packed with energy ,protein and goodness of veggies. Ghee used provides good fat essential for body building. Add roasted cashew, walnuts, raisins. But since most people don't have time for steak and broccoli or a salad with grilled chicken first thing in the morning, two big handfuls of green vegetables thrown into three or four whole eggs can make a pretty filling, relatively quick, and super-nutritious all-purpose breakfast. It's a fully balanced, tasty breakfast! Remembering you are breaking an 8 hour fast so make Breakfast very nutritious with plenty of Complex Carbohydrates and Proteins. The protein and calcium rics quinoa will support muscle growth. Breakfast is such an important meal for guys who train regularly because it sets the stage for your energy levels all day. If you want to get bigger and stronger, you’ll need to supply your body with the right fuel, which will help you recover from your workout and increase your gains. Try hot rice cereal. Chicken breast broccoli salad is a protein packed breakfast for body builders . An easy solution is a Finibar and a serving of Mag-10®. And yes, even if their main goal at the time is fat loss. Eggs (if you tolerate them) are likely the best choice. If you’re on a bulk, don’t be shy to go for a bigger serving between 60 -70 g. Next, pour plant or cows milk over the oats, covering at a 2:1 ratio. The base recipe lets you diversify your pancake creations and fulfil urself with good amount of proteins and nutrients . Stuff the dosa bread made using moong daal with sauted vegetables and some paneer to create a protein rich diet for yourself. There are a lot of options for muscle-building breakfast foods and they all taste great. Keep your bacon lean and toast sourdough, will get nutrients for muscle building. by UP Fitness, March 22, 2017 . It is amazingly filled with taste and nutrients and helps in body building with fat loss. The bowl forms perfect breakfast for body builders cutting their bad fat consumption. The green smoothie bowl is healthy full of proteins and nutrients. It is ideal breakfast for fatless body building. There's a better exercise to build your back. Try these 5 easy muscle-building recipes for perfect make-ahead breakfasts. Starting the day with lemon water or ajwain water is very beneficial as it enhances metabolism thus reduces fat accumulation. I love expressing myself through writing. Report. Okay, I'm being cute here, but if I answered "bacon and eggs with toast and a cuppa' Joe," you'd think it so ordinary, so pedestrian, so uninformed, that you might have just read the description and moved on to the next answer, writing me off as a nitwit in the process. First things first: Yes, lifters and athletes need to eat breakfast. Your power packed breakfast oatmeal is ready, Protein: 31g, Carbs: 30g, Fats: 17g, Calories: 400. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Acai berry has strong healing properties and is known to strengthen the immune system.Kale is a superfood and contains vitamins, minerals, calcium, fiber, and omega acids. Here we are to help you with best breakfast for muscle gain with weight loss. He has written hundreds of articles on training, nutrition, and supplementation, some of which have been featured on the worlds largest bodybuilding publications. It is good for health , full of nutrients and low on fat. Playing next. In this article, we explain why it is important to have a protein-rich breakfast meal in the morning and give healthy (and delicious!) Here are the seven best variations. Delicious, Muscle-Building Breakfast Ideas. Slightly higher in carbs but filled with protein is very good for muscle health. It can be topped with tomatoes or other toppings to form a sumptuous breakfast for muscle gain. Also complimented it with skimmed milk and add a spoonful of [protein powder in the milk. Mini ham and cheese makes it more proteinicious and perfect for a body builder breakfast. A healthy breakfast for fatless bodybuilding is peanut butter with raisin oatmeal. The most important thing is to have a source of rapidly absorbed protein in there. Chia is a super food and the tart cherries repairs damaged muscles and alleviate soreness. My green smoothie consists of VEGA Sport Performance vanilla protein , 1/2 a lemon, handful of frozen mixed berries, 1/2 cup almond milk, … – Mike T. Nelson, PhD. Savoury pesto quinoa bowl is a protein and calcium rich answer to your salt cravings. Muscle Building Breakfast Meal. Do you lift to look good naked? Protein: 30g, Carbs: 50g, Fats: 3g, Calories: ~200. Thus a good breakfast for body builders with fat cutting. Muscle Building Breakfast In 10 Minutes Quick: Easy Meal To Gain Muscle. This body building breakfast shake is delicious and full of nutrients. Getting the fuel your muscles need has never been easier. Use even more vegetables and swap out one whole egg for a generous pour of some liquid egg whites. These six muscle-building recipes will have you believing the most important meal of the day is breakfast… for dinner. Muscle Building Breakfast Ideas is the most important meal of the day and there are no excuses for skipping it, especially when you are trying hard to put on muscle mass or increase strength. After an overnight fast, it's vital to replenish your body with the amino acids it needs to get back into muscle building mode. You’ll need 4 egg whites, 1 whole egg, 1/2 cup and oatmeal. Muscle Building Breakfast Meal. Toss a handful of raw nuts on top and a handful of berries. Kale and Quinoa are superfoods which are loaded with nutrients. This bowl is filled with basic ingredients but when brought together will taste amazing. It’s happened to all of us at one point or another. Protein ,calcium and antioxidant rich food is ready for body builders. 1 tsp of Olive Oil (to cook brussels sprouts), 1 batch taco-seasoned chicken (see below), ¼ cup crumbled cotija cheese (or your preferred cheese), 1/2 cup cooked lentils or beans of choice, You can call it protein smoothie also . This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Don't be one of them. Check this out. Inevitably, the following conversation will transpire: Listen, I'm not going to say something here like "breakfast is the most important meal of the day" or "if you don't eat breakfast your metabolism is going collapse." For muscle-building, there’s nothing like beef—it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it’s dense in iron to assist in energy production. Breakfast, the first meal at the beginning of a new day, provides us with essential nutrients, and is the most important meal. My muscle-building breakfast of choice is: It's almost always my largest meal of the day, chockfull of protein, carbohydrates, and fat – all the things the body needs (calories) to make muscle. This 30 minute roasted vegan breakfast bowl is made up of 5 delicious components viz Chili-lime kale, quinoa, garlic roasted broccoli, roasted sriracha chickpeas, and curry roasted sweet potatoes. It has large amounts of proteins with flavour and goodness of veggies, This recipe is packed with goodness of salmon fish which is rich in omega 3 fatty acids. I can't possibly eat more. Here are the facts. You can use egg , cheese , tortilla and vegetables to make a good roll up. 4 Muscle Building Breakfast Ideas Overnight protein oats Overnight Protein Oats. Let's fix that, pretty boy. Served between two slices of whole-grain wheat bread or stuffed in a whole-wheat pita bread. I blend all of this together with the egg whites as the liquid base and throw in calorie-free items to make it tasty like Splenda, spices, vanilla extract, cocoa etc. Here is a tip: Cut up the garlic small and let it sit exposed to the air for 10-15 minutes to increase the beneficial compounds that are both antibacterial and antiviral to boost your immune system. The body needs to come out of the carbolic state to muscle growing state for which it needs proper fuel. Plazma affords me the opportunity to train with intensity while my competition sleeps. Finding what works for you is critical, and what we’ve found after working with thousands of clients is that eating a quality breakfast … Here are some things to keep mind: The leucine-rich whey is anabolic, the soluble fiber from the oats prevents abrupt blood sugar swings, and berries are the phenol-rich, antioxidant superstars of nature. 5 Best Breakfasts for a Muscle Building & Fat Loss Diet. Thus a good breakfast for body building, For body building breakfast eggs have been always a favourite. The breakfast will keep you full for long. The simplest yet nutrient filled bowl of breakfast for body builders. According to a recent paper by Gao and colleagues (Food Sci Nutr. No argument there, right? 1 Tbsp old fashioned oats. I did the "meat and nuts" breakfast for a while and would still do it if I trained later, but digesting that takes too long for someone who trains early. Breakfast is the most important meal of the day. Nov 21, 2016 Building muscle isn’t just about how many reps you can do at the gym. Start the day off right with this muscle-building smoothie for breakfast. The rest of the fat is mostly stearic acid, which is, yes, a saturated fat, but the body converts most of it into, again, oleic acid. This simple recipe combines meat, potatoes, and veggies. But eating a different protein-rich breakfast every day can be challenging. July 15, 2020. Nearly 50% of the "grease" it floats in as you cook it is oleic acid, which is the same stuff we worship in olive oil. Blueberry is rich in antioxidants. All else being equal, breakfast or not, the bigger factor at play here is total calories over a 24-hour period. THE MUSCLE BUILDING BREAKFAST. Other than providing energy this dish is a rich source of calcium which is very important to keep good bone health. Body is in depleted state when you wake up in the morning. Take it with. ", Me: "What did you have for breakfast this morning?". Furthermore, the fermentation process has broken down any gluten it contains, which should placate the anti-gluten people. We get up, realize we’re running late, and decide breakfast can wait until you’re at work or on the road. Its high nutrients and taste makes it a perfect breakfast shake for muscle building. Now, what about early morning lifters? 84) Cuban Chicken and Black Bean Quinoa Bowls with Fried Bananas. Body building trainings can cause loss of zinc , this recipe is perfect for zinc replenishment which is essential for protein synthesis . Chia seeds with milk will provide high quality protein vital for body building. Omlett is an amazing and easiest breakfast for body builders. Since I train really early in the morning (I wake up 4:30 AM and train around 6:30), I want something easy to digest. All Rights Reserved. Breakfast is all the more important for athletes or bodybuilders to allow muscle gain and bulking in the right conditions. It will help you to get full with protein.. An egg white egg-white and oatmeal pancake will be a fat free breakfast for body builder. This is a light and healthy breakfast for body builders. Well, this Greek yogurt-based smoothie with papaya will help in recovery and boosting muscle growth. The whole idea of breakfast conjures up visions of a guy wrapped in his morning robe enjoying a lavish spread of organic meat, eggs, hash browns and vegetables sprinkled with herbs whilst sipping English breakfast tea, listening to the birds chirp and watching the sun rise. 1- Egg Breakfast Sandwich. This would be your smoothie would be non-fat chocolate milk which has a good ratio of fast digesting carbohydrates to proteins. If you are not sure on what kind of foods to eat, you can get > 10 free muscle building recipes here. Have 4 to 5 eggs (since each egg contains only about 6 grams of protein). This shake can be made using cocoa powder ,banana , chia seeds and almond milk . – Chris Colucci. Also reducing bad fats thus making it a healthy breakfast for the body builders. Need to jump higher? There are a lot of options for muscle-building breakfast foods and they all taste great. Wired to produce results in the gym AND in business means my alarm goes off at 4:30 AM. For building muscle you need all the food groups and this breakfast covers all your bases: complex carbs and fiber, two kinds of protein, two kinds of healthy fats, some vitamins, and a small amount of sugar to get into your system right away to trigger a small insulin spike. This shake is perfect to have after an endurance exercise like running. Use four egg whites and two egg yolks to make it. Scramble 1 whole egg and 2 egg whites in a Bowl and fry them with vegetable Oil. If you don’t believe me, check out the YouTube video of me cooking this delicious high protein meal in less than 10 minutes. Here's how to hammer your hams to increase strength, power, speed, and explosiveness. You don't have to do every little thing right to get big and strong. Sweet. Muscle mass gain requires strength training and proper timing of meals. Personally, if I eat that I will fall into an insulin-induced coma! Now, what should you eat? It is also rich in calcium and other minerals. Vermicelli filled with goodness of vegetables will be fulfilling additions and will provide the required carbohydrates. This is partly due to the fact that skippers often overeat at night, and partly due to the sensitivity of muscle vs. fat tissue, which changes over the course of the day. It also gives a buzz similar to coffee, but with less of the anxiety-producing effects. The number one factor in getting results is being able to stick to the plan. If your goal is muscle gain and high-performance training, it's hard to beat the nutrition and convenience of oatmeal and protein powder. My staple breakfast has been consistent for the last 5 years: I also add honey or a banana if I require more calories and am lean enough to handle the sugars. Non-Veg Muscle Building Diet Non-Veg diet plan. The wheat germ and yoghurt provides while being a package of energy. A complete package of omega 3 fatty acids ,protein and anti oxidants is presented to you. If you don’t believe me, check out the YouTube video of me cooking this delicious high protein meal in less than 10 minutes. Bakhar Nabieva "Miss Iron Bum", Bakhar Nabieva, was born in Baku, Azerbaijan in 1994, and currently resides in New York, USA. Consuming whey protein shake after a workout session will improve the strength in muscles and help with recovery. This avocado quinoa harvest bowl is one of the breakfast for building muscle and losing fat. Make a paste of avocado use cucumber , pepper and salsa add a spoon ful of protein powder. Finding what works for you is critical, and what we’ve found after working with thousands of clients is that eating a quality breakfast is usually a part of this. Chilla has sufficient proteins and complex carbs. Otherwise, I default to a green smoothie. But few among us are lucid enough at daybreak to do anything more creative in the kitchen than float cereal in milk or slap a fried egg on toast. Kerrygold's pure Irish butter appears to be the best. Instead of simple roasted squash/sweet potato  it’s got spiralized butternut squash which means squash turned into noodles. Quinoa and egg are protein boost for the body builder. While it's often portrayed as the poster boy for bad eating, bacon is actually one of the healthiest foods. It will aid in muscle gain and is amazing breakfast for body builder. Bookmark this page featuring a dozen fast and inexpensive high protein meals to solve all your nutritional needs in one fell swoop It provides energy to fuel your workout, protein to build muscle, and nutrients to … Never miss your Breakfast if you want to Build Muscle. And you need some yolks to maximize growth and overall health. Also, I have carbs in my last meal of the evening to help me relax and shut my brain off, so my glycogen stores aren't empty in the morning. Why it Might Be a Great Idea! Add an extra egg or two and throw in some pre-cooked rice. Tahini or yoghurt sauce is used, It is yet another Quinoa rich fulfilling breakfast recipe. De-stress and take the edge off without feeling drugged. As long as you keep your bacon lean and make your bread sourdough, you’ll get a bunch of nutrients that are vital to muscle growth – including magnesium and zinc. 1 – Eggs on toast . Nutrition Information (per burger) Orange Kale Protein green smoothie will be helpful If your workout involves a lot of sweating. There's one last attraction of whey and berry oatmeal for me: preparation speed. Especially when you’re trying to build muscle. Have at least 2 to 3 slices of bacon (each contains roughly 3 grams of protein). Lots of protein. For this extremely healthy smoothie we’re blending up some frozen sweet potato, a little pumpkin, some almond butter, almond milk, frozen banana, maple syrup, and a pinch of cinnamon and nutmeg. Tips on Muscle Building Breakfast . It also contains almost no phytic acid, thereby allowing your gut to absorb most of its nutrients. Not just for strength and conditioning, loaded carries will make you suck less at all other movement. Learn all about testicles and be the life of the party or, alternately, be shunned by everyone there. The protein and fiber will feed the muscles and make you feel full for long. It's of course a protein source, but its nutrient density is almost unparalleled and its fat is benign, if not downright healthful. In fact, even if daily calories are kept the same, breakfast eaters tend to lose more fat than breakfast skippers / late-night eaters. – Tony Gentilcore. The steel cut optimally preserves the nutrients in the oats and maintains their rounded structure also the greek yoghurt makes them protein filled making it a healthy breakfast for body builder with fatloss. Breakfast eaters tend to stay in better dietary control throughout the day compared to breakfast skippers, who tend to get fatter over time. Deep down, everybody loves breakfast . Avocado is a super food which is extremely beneficial for the body. Peanut with some grounded nuts can be used to make sandwiches with multigrain bread. It kinda depends on the party. I also don't take in carbs because I'll have carbs in my workout drink (Plazma™). Especially when you’re trying to build muscle. Toasting it accentuates these changes. This is a healthy breakfast for body builders from the Mediterranean. Getting an Alkaline Water Pitcher? This fat free muffins are gonna fill you up with nutrients, protein and energy and will taste superb. Tips on Muscle Building Breakfast . Here's something that will do just that. Sprouts are filled with proteins and living enzymes. Cottage cheese has good dietary nutrients and does not have much fat. 4 Muscle Building Breakfast Ideas Overnight protein oats Overnight Protein Oats. Seriously, the chocolate Finibar paired with black coffee, a dash of lactose-free whole milk and stevia is the best part of my day! Try using a tennis ball on trigger points. Study after study is reinforcing what Mom and common sense have been telling us for years: breakfast is crucial. Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level, Tip: 3 Do-Anywhere Exercises for Back & Shoulders, Tip: 4 Exercises You Aren't Doing (But Should), Tip: Hack Your Nervous System, Set New PRs, Tip: One Exercise for Abs, Obliques, and Glutes, Chill Out With This Non-Prescription Drug, The Best Damn Workout Plan For Natural Lifters, Tip: A Very Weird Way to Boost Your Vertical, Tip: You'll Never Do Crunches the Same Way Again, 1-1.5 cups of quick oats (depending where I am in my dieting), 1-2 tbsp almond butter (or similar nut butter), Guy: "Tony, I can't seem to put on any weight. Grill or sauté the tofu and tempeh. This is a quick easy to make protein rich body building breakfast shake. In all your salads you can use watercress which is high in iron and zinc. So veggie noodles which is tasty as well as filled with nutrients for a body building breakfast. Kale and Quinoa will provide the protein required. Quinoa is a super food and is filled with protein . It's both meathead and egghead approved. Recipe available here. Fibre-packed and low in sugar, this is an excellent way to ensure that you keep on top of your nutrition, however busy you may be. Olive oil has anti inflammatory provides and enhances muscle growth and recovery. We traveled to Dallas, TX a few weeks ago to get some great content with ALLMAX Athletes Steve & Amanda Kuclo. All you have to do … For building muscle you need all the food groups and this breakfast covers all your bases: complex carbs and fiber, two kinds of protein, two kinds of healthy fats, some vitamins, and a small amount of sugar to get into your system right away to trigger a small insulin spike. You can replace chicken with egg also . You can also combine it with a protein shake. Oh, you just don't like oatmeal? Get the FREE Top 10 Muscle Building Tips Guide that I created to get your some gains! 1/2 tsp honey But my interest is more than just scientific. You can also spinach as base. Use pepper, salt and salsa to get some flavour. The protein pancake will help you to get energized if you are going for a weight training. You can add on spinach to give a boost of iron. Not just any toast, but sourdough toast. It is difficult for vegetarians to get the complete protein diet and if you are a vegetarian trying to achieve muscle building, lentils and chickpeas are must have. If you want to get bigger and stronger, you’ll need to supply your body with the right fuel, which will help you recover from your workout and increase your gains. You can also add turmeric which has anti inflammatory effects. Khichdi is light on stomach but heavily packed with proteins. This yummilicious bowl is full of muscle building proteins and energy. Be a man, eat the yolks. Osborne Royal. 99) Dal Porridge with vegetable vermicelli. 50 Vegetarian Breakfast Ideas for BodyBuilders, Pre Workout Nutrition / Supplements From Which You’ll Get Better Pump. Are you looking for body building breakfast ideas which takes less time? Egg omelette can be made with nuts. It has lots of healthy fats and protein with low sugar thus prevents spike in the blood sugar level while keeping you full. It is a good vegetarian protein source . 39) Turkey wrapped potato and egg breakfast muffins. Getting the fuel your muscles need has never been easier. Grill or sauté the tofu and tempeh. Hamstrings are the weak link for most lifters. This shake has a banana base a hint of coffee and hazelnuts bring out the chocolaty dessert delight. – Lonnie Lowery, PhD. How much muscle can an advanced, natural lifter gain in middle age? Breakfast is one of the best times to eat protein because it energizes and sustains you without leaving you hungry an hour later, and it also helps boost focus and productivity in the morning hours when many of us need it the most. For active people who want to gain muscle mass, this meal is even more important, because it prevents breakdown of the protein present in muscle mass, one of the most important macronutrients to build muscle mass. Ingredients: 5 eggs 3 rashers of lean grass-fed bacon My breakfast ranges between an easy parfait with Greek yogurt and organic granola to an egg-white scramble, time permitting. Make sure you dont use the packaged ones. However, add a half-cup frozen berries to that thermonuclear bowl of oats and a titanic struggle ensues – one in which both come to perfectly edible temperature and tenderness within two minutes. Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle building breakfast without having . Instantly fix a common problem with cable crunches and build a six pack that pops. Here are 10 lean muscle-building lunches that’ll get you on the right track and out of the Chipotle line come noon. 5-egg omelet with spinach and cheese. This forms a good breakfast shake for muscle building. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. And if they're leaning out maybe one whole egg along with 6-8 egg whites. Muscle mass gain requires strength training and proper timing of meals. Green is must for all fitness freaks. OK, now onto the good stuff! Cooked quinoa with vegetables can be used with tacos for your perfect protein rich meat free breakfast. You can relish it with yoghurt. This smoothie will be helpful in regaining lost energy, build muscle, and have a great recovery. It is monounsaturated fat which prevents muscle breakdown hence a must have for body building breakfast. Eat your big-ass bowl of oats and protein after training. 12) Chocolate Brownie Batter Protein Shake. Am extremely healthy breakfast for body builder. Browse more videos. Vegan quinoa bowl with Roasted Veggies and Avocado Sauce and also oven roasted beets, sweet potatoes, cauliflower, asparagus and pan toasted chickpeas are all served over a fluffy bed of quinoa and drizzled with a creamy and flavorful avocado dressing. Think foam rolling hurts? Put grass-fed butter on your toasted sourdough. Pairing it up with few slices of multigrain bread with low fat cheese . This smoothie is a perfect body building breakfast shake and helps in losing fat.
2020 muscle building breakfast