If you want to increase muscle mass, 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 can also help the muscle synthesis effect. People who basically have no exercise habits need to consume protein with a daily weight of X 1.2g, and those who want to increase muscle mass need protein with a daily weight of X1.4 ~ 3.3g. Such a large amount of protein intake must be reasonably distributed in daily diet. And which 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 Ready-made eggs on whole wheat bread are the source of high protein content. Every100g of boiled egg can provide12.6g of protein, and also provide a lot of minerals needed by human body, such as vitamins, amino acids, calcium, zinc and iron, which provide excellent energy for the synthesis and growth of muscle building. 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.

Is a low GI boiled egg and whole wheat bread a breakfast full 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 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 Diet 3 This combined diet is rich in Greek yogurt from protein and is very popular among fitness people. In addition, its taste is richer, and its calcium content is three times that of ordinary yogurt, which makes Greek yogurt one of the first choices for creating delicious breakfast. When buying Greek yogurt, you should avoid buying sugary yogurt. The day before, some grains were added to the yogurt, then it was put into cold storage, and the next day, some favorite fruits and whey protein were added to complete a delicious bowl of yogurt.

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

This dish is simple and can supplement protein and fiber. It is very suitable for breakfast! ? BBC Gourmet Meal 5 Everyone who exercises with high-protein cereals knows that protein can strengthen muscles. Carbohydrate 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 fiber, which can produce satiety. Finally, after adding a spoonful of whey protein and berries, it 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 with berries, it is simply a hot high-protein breakfast. ? Milk life