You want bigger muscles than you must have to eat heavy BREAKFAST

There is no denying the fact that breakfast is the most important meal of the day. It provides your body the much needed energy to go about the day, carrying out various errands. The lives we live today, constantly on the rush, we most often forget to pay attention to our breakfast meal and grab anything that comes handy to quickly relieve our hunger. Believe it or not, but a good breakfast can make or break your day. Most people don't usually realise the importance of this meal, but make it a daily habit and you will feel the difference

It is not just about stuffing our body, but eating mindfully to provide our body with all the essential nutrients. So if you missed your breakfast, you shouldn't make it up by gorging on buttery parathas or oily noodles from the nearest Chinese van to compensate for a poorly consumed morning meal. Breakfast is the fuel that charges you up and keeps you going for the rest of the day. After the night long hibernation mode that the body stays in, your morning meal is like a launch button that supplies energy to your system and keeps you pepped up for the day ahead.

hen it comes to building muscle mass, breakfast may just be the most important meal of the day. Rocky emphatically downed half a dozen raw eggs every morning, but then he did have a training montage to help him.

The message, then, is a simple one: breakfast like a king. The Italian Stallion knew that muscles are made as much in the kitchen as they are from pushing tin around in the gym. Eating first thing improves weight management – morning protein is essential in aiding recovery and promoting lean muscle growth. Adding seeds, nuts and fruit will also provide your body with the minerals, vitamins and nutrients it needs, as well as slow-release energy to stand you in good stead for the rest of the day. 

To help plan your morning nutrition, The Gentleman’s Journal spoke to Chris Richards, a London-based personal trainer, who has recommended 5 of the best breakfasts for building muscle.


Perfect for recovery and growth. The red meat source can be alternated, as can the nuts (3 poached eggs is a favourite), but the principle holds strong. The gold standard of breakfasts.

200g of red meat and 25g of nuts