First of all, athletes of any sport need to eat breakfast, even if their main goal is to reduce fat.
Compared with people who don't eat breakfast, people who eat breakfast are more likely to control their diet during the day, while people who don't eat breakfast are more likely to gain weight. Studies have confirmed this. Part of the reason is that people who don't eat breakfast tend to eat too much at night, and part of the reason is that the sensitivity of muscle and adipose tissue changes during the day-in fact, even if they eat the same calories every day, people who eat breakfast lose more fat than those who don't eat breakfast or eat midnight snacks.
In short, this means that a big breakfast (especially one with a lot of protein) is unlikely to be converted and stored as body fat, while a big meal in the evening is more likely to be stored as fat. Therefore, breakfast is the time of day when you can and should eat a big meal: it contains 40-50g protein, a lot of high-quality carbohydrates and a little fat.
So, what should you eat? If your goal is to grow muscles and carry out high-intensity training, then the nutrition and convenience of "oatmeal+protein powder" is unparalleled. Sprinkle a handful of raw nuts and berries on it-it's quick and delicious.
Ordinary old-fashioned microwave oatmeal is feasible, and oatmeal that needs to be cooked is also good, but don't buy those pre-packaged and finely processed instant oatmeal bags, and don't buy Starbucks low-protein and high-sugar porridge for girls aged 65,438+00.
Christian Thibaudeau:
It depends on your insulin sensitivity, training time and last meal yesterday.
The two most muscular people I know eat a lot of breakfast and eat the most carbohydrates a day. A particularly strong friend, breakfast must have 2500 calories, of which 300 grams of carbohydrates come from oats!
Personally, if I eat like him, I will fall into a coma caused by insulin! Not to mention I trained early in the morning. Eating so much food will make it impossible for me to have a decent training.
The most important thing is to have a fast absorption of protein sources. Eggs (if you can afford them) may be the best choice. You need some yolk to maximize growth and overall health: if you want to maximize muscle growth, you should eat 3-5 whole eggs; If it is a fat-reducing stage, it can be 1 whole egg +6-8 protein.
Because I train early in the morning (usually get up at 4: 30 and train around 6: 30), I need something easy to digest. I don't eat carbohydrates either, because I drink fast carbohydrates during training. In addition, I ate carbohydrates at the last meal in the evening, which helped me relax and shut down my brain, so that my glycogen storage would not run out in the morning.