Want to increase muscle mass, not just do muscle strength training. You also need to increase the intake of protein in your diet. Therefore, you should start with the most important breakfast of the day. In the International Journal of Obesity, there is a surprising data that people get enough protein in their breakfast every day. It will consume 30% less calories than people who are not full. In addition, it is also rich in protein, which is also helpful for muscle synthesis. People who basically have no exercise habits need to consume protein with a daily weight of X 1.2g, and people who want to increase muscle mass need protein with a daily weight of x1.4 ~ 3.3g. So a large amount of protein intake every day must be reasonably distributed in their daily diet. What other five delicious breakfasts can eat a lot of protein? After reading this article, you can cook it yourself, which is as delicious as the breakfast you saw on foreign IG.

Which five delicious breakfasts can eat a lot of protein? Meal 1 boiled eggs on whole wheat bread and readily available eggs are the sources of high protein content. Every 100g boiled egg can provide 12.6g protein, as well as a large number of minerals needed by human body, such as vitamins, amino acids, calcium, zinc, iron and so on, providing excellent energy for building muscle synthesis and growth. In addition, whole wheat bread with low GI value is a breakfast rich in carbohydrates and protein. Of course, you can spread some low-calorie jam to make breakfast more delicious.

Boiled eggs and low GI whole wheat bread are a breakfast with plenty of carbohydrates and protein? Fruit with yogurt and oatmeal is very popular abroad. Yogurt with oatmeal is a breakfast method. Sugar-free yogurt can provide a lot of protein, calcium and vitamin A, and oatmeal can provide carbohydrates needed by human body. This combination can also directly supplement the high content of protein and carbohydrates. In addition, kiwi fruit, apple, strawberry and even banana can be added to supplement natural fiber.

This combination can directly supplement the high content of protein and carbohydrates. ? Nutribal Meal 3 is rich in Greek yogurt from protein, which is very popular among fitness people. In addition, it has a richer taste and three times of calcium than ordinary yogurt, making Greek yogurt one of the first choices for creating delicious breakfast. When buying Greek yogurt, you should avoid buying sugary yogurt. Add some cereal to yogurt the day before, then refrigerate it, and add some favorite fruits and whey protein the next day to complete a delicious bowl of yogurt.

This is a delicious breakfast rich in protein. ? Ojcel.eu Meal 4 Scrambled eggs with vegetables If you need a low-carbon breakfast, this dish is highly recommended. First, you must have protein eggs that can effectively provide muscle growth, and then add cheese that can provide fat energy. Finally, supplement vegetables rich in vitamins and fiber. Vegetables here recommend spinach, red tomatoes, peppers, mushrooms, and stir. It can provide enough fuel for the muscles of the body and make you feel full during the muscle training.

This dish is simple and can supplement protein and fiber. It is very suitable for breakfast! ? Anyone who works out with high-protein cereals knows that protein can build muscles, and carbohydrates can be decomposed into glucose (monosaccharide) in the form of starch and stored in muscle cells or liver in the form of glycogen (polysaccharide), which provides energy sources for daily life and exercise. Of course, in order to avoid accumulating too much fat in the body, we should choose complex carbohydrates, such as cereals and oats. We can forget about the ups and downs of hyperglycemia and the massive secretion of insulin. In addition, it is rich in a lot of fiber, which can produce satiety. Finally, add a spoonful of whey protein and berries, which is a bowl of high-protein cereal breakfast that is very popular abroad.

Full of fiber can provide satiety, plus a spoonful of whey protein mixed berries, it is a hot high-protein breakfast. ? Milk life