Sunny-side up, scrambled, a nice hearty omelet—whatever way you like 'em, eggs are the perfect muscle-friendly food, so make them a morning staple. “Eggs are full of omega-3s, protein, and amino acids,” Kumai says. And those compounds are crucial for building lean muscle mass. A protein-packed breakfast in the a.m. will not only speed up muscle recovery from yesterday's workout, but it will also give you energy and prepare your body for the grueling training session you've got on tap today.The 20 Fittest Foods >>>Back to the Men's Fitness Nutrition Guide >>>
Fat-Free Greek Yogurt and Berries
Don't be too quick to write off yogurt as a wimpy breakfast. Kumai recommends starting your day with a bowl of fat-free Greek-style yogurt topped with a serving of fresh berries. Though it may feel indulgent, it’s fueling your body with protein, calcium, and iron. While building muscle requires plenty of protein, it’s also important to balance out your meals with carbohydrates for long-lasting energy—which is why the berries make a great addition. Plus, they'll also provide an antioxidant boost.Foods that Hit the 'Reset' Button >>>Back to the Men's Fitness Nutrition Guide >>>
You can't go wrong here. A good protein shake will increase blood flow to your muscles, replenish energy stores, and make it easier for your body to process and use carbohydrates during the hours that follow your workout. Kumai suggests a quality whey protein: "Whey protein has many uses, including improving athletic performance and assisting with weight maintenance," she says. If you're not into whey, she also suggests rice, pea, and hemp protein.No time to blend your own post-workout beverage? Try a grab-and-go drink, like the Protein Berry Workout Smoothie from Jamba Juice. It packs 20g of whey protein, along with whole fruit and soy milk.Top 10 Smoothie Ingredients for Guys >>>Back to the Men's Fitness Nutrition Guide >>>
Pancakes aren't just for Sunday brunch. With the right mix, pancakes can provide your body with ridiculous amounts of protein and healthy carbs. Just make sure to skip the premade white flour-based mixes. Instead, opt for a high-protein blend such as Mancakes or FlapJacked. FlapJacked delivers 15-17g of protein and 4-7g of fiber per 200-calorie serving. Mancakes packs in 21g of protein, 10g of fiber, and six superfoods per 280-calorie serving.10 Gluten-Free Breakfast Recipes >>>Back to the Men's Fitness Nutrition Guide >>>
Whole-Grain Toast with Nut and Seed Butter
Every morning you scoop out a nice big glob of peanut butter and throw it into your shake, or maybe spread it on some whole-grain toast. Both are smart moves, but eating the same thing every day can get a bit boring. Switch up your morning meal by swapping in a new spread, like our current favorite nut butter—NuttZo.6 Nutty Snacks That Won't Make You Fat >>>Back to the Men's Fitness Nutrition Guide >>>We know choosing between peanut butter and almond butter can cause some inner turmoil—they’re both so good—but NuttZo is a different breed of nut butter. Each variety is packed with seven different nuts and seeds, including peanuts, cashews, almonds, flax seeds, Brazil nuts, hazelnuts, and sunflower seeds. One serving contains about 7g of muscle-feeding protein, plus a dose of healthy fat. We're not against eating it straight from the jar, either.