How to quickly prepare breakfast for gaining muscle mass: 5 morning dishes for muscle growth

Eat protein for breakfast every day

The benefits of protein have been known for a long time. Experts believe that protein should be consumed every day - and in greater quantities in the morning than in the evening.

There are many options for protein breakfasts. This includes an omelet, cheesecakes, fried eggs with peppers and spinach, eggs baked in a mold with ham, and even a curd fruit dessert.

Separate food menu: where to start

Suppose you are seriously thinking about changing your diet and menu. The main advantage of switching to a separate meals menu is that you are not required to change anything in your life! You do not need to change your workouts, daily routine, or take additional vitamins or other complexes. You do not need to specifically go to a nutritionist and doctor. You don’t even need to go shopping specifically, choosing some special products. On the contrary, you will have to buy the simplest possible goods.

In separate nutrition there is no “beginning”, no “retracting” period, no first stage. There is no need to specially prepare yourself for a new diet. You can start any day, at any moment! And the whole point of nutrition is to take separately:

• Protein food
• Carbohydrate foods
• Dairy products
• Vegetables
• Fruits

That's all! It's hard to believe that such simple rules can be the basis of such a serious and popular theory, but it is true. At first, it is quite possible that you will not be able to strictly adhere to these requirements. But a huge advantage of the separate food menu is that dietary errors do not lead to negative consequences! You only slightly reduce the positive effect, but nothing more. And gradually, having gained experience and skills in choosing products and dishes, you will bring your separate meals to perfection.

Further. You have created a personal separate nutrition menu for yourself, but have not changed the rest of your life in any way - your attitude towards sports, your daily routine, etc. It's OK. In any case, separate nutrition itself will have a beneficial effect on your body. Which will gradually be cleared of toxins and improve metabolism.

Let us repeat once again - there is no magic here on the part of separate consumption of products. It’s just that harmful substances will almost stop entering the body, digestion itself will be facilitated, and the body will begin a natural cleansing process.

Prioritize whole foods

A whole plant-based diet is an eating pattern that emphasizes eating minimally processed foods. You need to give your body the opportunity to get the vitamins, minerals and fiber it needs to build muscle and stay healthy.

Products like shakes or protein bars are filled with sugar and substitutes. It's best to make healthy eating choices. You can come up with many options for healthy breakfasts. For example, an omelet with avocado, mushrooms and cabbage.

Criticism of separate nutrition

The separate meals menu has won millions of fans, first of all, for its effectiveness. It didn’t matter what the person’s goal was – to lose weight or simply improve their well-being – separate nutrition had its effect. However, while encountering a barrage of criticism from doctors and nutritionists.

First of all, the logic of the separate power menu. Let's think about when a person could afford separate meals? Only when civilization reached such a level of development that a person could choose foods and compose his diet arbitrarily. However, for thousands of years, man ate what he managed to get or grow. There was no talk of any separate meals, much less a menu. Nature has created man adapted to consume mixed food. Can you imagine a person in the Middle Ages (and even more so in primitive times) who eats vegetables separately and meat separately? That's right, this has never happened. Nature has incorporated other mechanisms into digestion, taking into account the simultaneous consumption of different foods.

Medical factor. The vast majority of doctors, to put it mildly, are skeptical about the separate nutrition menu. Complex consumption of products cannot in itself lead to any disorders and, especially, to “rotting”. In a healthy body, no diet can cause such effects. While in a sick body anything is possible.

Doctors point to several facts that cast doubt on the theory of separate nutrition. Firstly, during meals, the enzymes secreted by the pancreas (like gastric juice) do not depend on whether you have a separate diet or not. Secondly, the composition of enzymes is focused specifically on a complex composition, including fats, proteins, carbohydrates and fiber. And if only one type of food is received, the internal secretion organs have to strain additionally, releasing additional appropriate enzymes for their processing. Thus, separate nutrition only creates increased stress on the body.

Dietary factor. The idea of ​​a separate food menu is mono consumption. But in nature itself such products practically do not exist. Protein foods also contain carbohydrates. And carbohydrates (for example, cereals) necessarily contain proteins. Even the main sources of fiber, vegetables, contain carbohydrates. So what kind of truly “separate” nutrition can we talk about?

Experimental factor. Experiments have been conducted several times where the same foods were given to two groups of people. But for some – separately, for others – mixed. And in both cases, changes in body weight, physique and general condition of internal organs remained the same.

So what happens, the separate meals menu is a myth and fiction? No, this is a very real system and it works!

Don't Forget Healthy Fats

Fats are one of the most important elements for the human body. They perform the following functions:

• protect cell membranes from damage;
• maintain cell elasticity;
• create thermal insulation;
• promotes proper absorption of vitamins A, D, K.

Eating healthy fats helps burn fat in your body. Foods such as salmon, avocado, and dairy products with probiotics contain large amounts of healthy fats.

There are also many breakfast options here: toast with avocado and salmon, omelet with salmon and cream cheese, baked eggs with salmon.

The essence of the separate food menu

How is it, you ask, that at first there are so many arguments against separate power supply, but in the end the opposite conclusion is that it works? Yes, that's exactly what happens. And all because Shelton in his theory, as often happens in science, drew the right conclusions from the wrong premises. The separate nutrition menu is really effective and brings great benefits to the body. But the reasons for this are somewhat different.

Reasons for the effectiveness of separate feeding:

1. Self-control. A person who chooses separate meals begins to be much more attentive to the products he consumes. He draws up a menu, studies the nutritional value of products, and selects the highest quality and freshest products. It is almost impossible to find a supporter of separate meals who would eat hamburgers or hot dogs. And giving up such junk food and focusing on quality products in itself gives a huge impetus to improving well-being and the condition of internal organs. The amount of consumed carcinogens, fats, harmful or toxic products is significantly reduced. This is precisely the main reason for the effectiveness of separate nutrition.
2. Lifestyle changes. As a rule, creating a separate food menu is also associated with positive changes in lifestyle. A person gives up harmful “snacks”, food intake becomes more orderly and regular. Many even give up smoking and alcohol. In the morning, instead of a cup of coffee, full breakfasts appear, feasts and overeating at night stop. All this is a powerful stimulus and the best medicine for the gastrointestinal tract. Normalizing your eating schedule is the first thing any gastroenterologist will prescribe for you. What can we say if a person begins to take this medicine on his own?
3. Changing your diet. With the transition to a separate food menu, foods with high nutritional value appear in a person’s diet, to which he previously might not have paid any attention. First of all, these are fiber-rich vegetables and unprocessed grains. Their consumption has a beneficial effect on the condition of the intestines and its microflora. A person also begins to eat more fruits, and canned foods replace fresh ones.

It is also worth adding that creating a separate nutrition menu, like many areas of dietetics, is a very interesting activity. This is the discovery of new delicious dishes, original products, the existence of which many do not even know. Separate meals are simply interesting and exciting! It is much easier to endure it than “not eating after six” or tormenting yourself with cruel diets. Therefore, separate power supply worked, works and will work. But not because it is “separate”, but because it is healthier than the previous one.

Add vegetables and fruits to your diet

It is extremely important to eat enough fresh vegetables and fruits. They contain substances that promote the production of endorphins. If something doesn't work out, eat a banana or an apple and evaluate how your mood changes after some time.

Vegetables and fruits have a lot of fiber. It gives a feeling of fullness, while containing almost no calories. Vegetables and fruits promote weight loss.

Breakfast meal idea: chicken breast with fresh vegetables or Greek yogurt with fresh berries.

Top 7 unhealthy breakfasts

1. Juices from packages are produced from dry concentrates, as a result of which a lot of beneficial properties are lost, they contain a lot of simple carbohydrates, and often the fruit pulp is replaced with sugar beet cake or pectin.
2. Instant porridge and muesli - the slow carbohydrates in the product that have undergone primary processing are converted into fast sugars.
3. Sandwiches made from white bread with sausage - as you know, bread has a high glycemic index and sausage contains a lot of fat, eating such breakfasts threatens that you will gain a couple of extra pounds, and also eating breakfast on dry food can cause gastritis. If you cannot have a full breakfast, it is better to replace white bread with rye bread with bran and sausage with natural meat (chicken breast is best).
4. Curd cheeses - the composition is dominated not by natural cottage cheese but by sugar, flavorings, preservatives, and vegetable fats.
5. Fast food - not only is fast food harmful, but it also negatively affects the gastrointestinal system, increases cholesterol and blood sugar levels. For an athlete, this is disastrous and reduces all his efforts to nothing.
6. Crackers and chips - just like fast food, there is nothing healthy in them. A large amount of fats and flavor enhancers will not bring you any benefit.
7. Processed cheese curds - as a result of heat treatment, curd cheeses lose all their beneficial properties, in addition, they use cheese that is not of the highest quality, which they did not dare to sell in pieces.

Consume olive oil in moderation every day

Those who exercise regularly and want to stay in good shape usually watch their diet. But olive oil is just the product that can be added to food without fear.

It contains:

• vitamins A, C, D, E;
• various omega acids;
• minerals;
• antioxidants and other beneficial substances and microelements.

Olive oil is added to various dishes to improve the taste - for example, it is often used as a salad dressing.

One of the options for a healthy and healthy breakfast using olive oil is toast with ham and a salad of fresh tomatoes with the addition of 5-10 ml of Extra Virgin oil.

Separate nutrition and sports

For athletes in general and for bodybuilders in particular, drawing up a separate nutrition menu has its own special meaning. Theories regarding the issue of “food rot” concern sports fans much less than the practical consequences of separate nutrition. But in practice, separating products by type has a number of very useful properties for athletes. First of all:

1. Simplification of control over consumed proteins, fats, carbohydrates. The vast majority of professional athletes and a large number of amateurs keep track of the microelements they eat. It is much easier to do this when consuming single products than in complex dishes. It's easy to calculate how much protein and carbohydrates are contained in a chicken breast or a serving of rice. But when meat is only part of a large dish, you can only estimate its composition approximately.
2. Improved appetite. It's no secret that for bodybuilders the need for frequent and plentiful meals is one of the main problems. You need to eat, but if you don’t have an appetite, it turns into real torture. With separate meals, digestion speeds up. For example, rice eaten separately and chicken eaten separately will be digested faster than when consumed together. In addition, consuming fiber-rich vegetables between main meals can not only have a beneficial effect on the intestines, but also stimulate appetite. By eating a little and a separate type of food, the athlete significantly improves digestion and appetite. Eating lighter -> meals more frequent -> the amount of protein and carbohydrates consumed increases.
3. Getting rid of harmful products. Most of the dishes on our daily menu, unfortunately, contain carcinogens, saturated fats and other harmful substances. Some of them come with the original products (especially sauces and spices), but most are formed during the cooking process. The more complex the dish, the longer the processing and the more harmful substances accumulate. The nutritional value of products decreases. With separate meals, the menu is dramatically simplified, cooking becomes easy. And the concentrations of harmful substances (especially fats) are reduced by an order of magnitude. This not only improves athletic performance, but also has a powerful healing effect on the body as a whole. The heart, stomach, kidneys, and especially the liver and pancreas begin to work much better, and health improves. Hence the characteristic “healthy complexion” of people who have switched to a separate diet menu.
4. Save time. Simple food - simple preparation. A person begins to spend several times less time on cooking than before. The same goes for eating time. The freed up hours can be successfully spent on sports and recreation, which also leads to increased achievements.

It is worth noting that, like any program or scheme, following a separate diet seriously disciplines and motivates a person. Chaotic nutrition replaces rational and orderly nutrition, which brings the same orderliness to other areas of life. And although this affects athletic achievements only indirectly, the cumulative effect of little things turns out to be huge.

Let's decide on proteins, fats and carbohydrates!

To gain high-quality muscle mass, our daily diet should be in the following proportion:

Proteins – 25%

Fats – 15%

Carbohydrates – 60%

This means that of everything we ate during the day there should be 25% proteins, 15% fats and 60% carbohydrates, while it is worth considering that the calorie content should also be fixed, no less, no more. I have already calculated in the article, the link to which is in the first paragraph, that I essentially need 3850 calories

. The calculation was rough, therefore, everything can be adjusted in the process, depending on your condition and result.

1 gram of protein contains 4 calories, 1 gram of carbohydrates - 4 calories, 1 gram of fat - 9 calories.

Now let’s calculate how much protein, fat and carbohydrates I need per day, based on the fact that we have a daily proportion (protein - 25%, fats - 15%, carbohydrates - 60%):

Squirrels

— 3850*0.25/4 = 240 g

Fats

— 3850*0.15/9 = 64 g

Carbohydrates

— 3850*0.6/4 = 577 g

In the article, linked in the first paragraph, I wrote that for 1 kg of your body weight you need 2 grams of protein and 4 grams of carbohydrates, which is very contradictory with the data that you see above. But I prefer the current calculation, where we get the norm of protein, fat and coal based on calories, which is more correct from a physiological point of view. You can’t just say that we need 2 grams of protein per 1 kg and that’s the weight. In any case, if you don’t try, you won’t know, therefore, you always need to experiment, look at how you feel, clearly measure the readings and adjust the program to bring everything to the ideal.

Harm and contraindications of separate nutrition

I would like to find the disadvantages of separate power supply, but with all the desire I could not do this. Separate nutrition cannot cause harm to the body in principle. There are also no restrictions on age or gender. Such universalism can be explained by only one thing - separate nutrition in itself does not bring anything new to a person. It only streamlines the intake of the same products that a person used previously, while simultaneously reducing the number of harmful products.