In 2018, Americans spent $155 a month on health and fitness, including $56 on health supplements. The most popular fitness supplements, by far, are protein powders. It seems like everyone wants to get more protein.

But, if you really want to maximize your muscle recovery and growth, it’s worth learning a bit more about the different protein supplements available.

Specifically, learning the difference between the two major types, casein vs whey, can help you get the most from your tough workout.

 

Muscle Recovery: Why the Body Needs Protein

Building muscle requires damaging your muscles. Both mechanical stress and metabolic fatigue result in muscle breakdown. When your muscle cells repair that damage, your muscles grow, resulting in hypertrophy.

Really, it is during your recovery periods and your rest days when you actually realize the gains of your training. During exercise, you damage the muscles, and during recovery time, they grow as they are repaired.

To rebuild those muscles and reduce inflammation, even without anti-inflammatories, your body requires protein. Protein is the main building block of almost everything in your body: muscles, tendons, organs, and skin, amongst other things.

Building muscle requires a positive protein balance: you must take in more than you break down. Protein supplements can help you maintain that balance during your recovery days, which ideally include some active recovery.

Protein and Water Retention

There are other ways protein can help you look better, even without making your muscles bigger.

Getting rid of excess water will help increase definition and make your muscles pop. A high-protein diet helps reduce water retention. Water loss actually accounts for the initial weight drop when you start eating more protein.

Protein Makes You Feel Fuller Faster

Another benefit of protein, depending on your fitness goals, is that it helps you feel full more quickly, leading you to eat less. Protein is actually better than carbs in that respect.

Plus, if you are currently cutting weight, eating more protein can help minimize muscle loss while you are in a calorie deficit.

 

Casein vs Whey: The Fundamentals

All types of protein are made up of amino acids. The body can make most of those amino acids itself, even if we don’t get them from food.

However, there are nine amino acids, the so-called essential amino acids, that the body cannot make on its own: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

A complete protein source is one that supplies all of those nine essential amino acids. Your muscle recovery will be more effective if you recover with such a complete protein source.

Whey and casein are both derived from milk. Like other animal sources, both are complete proteins.

What Is Whey Good For?

The biggest benefit of whey protein for muscle recovery is the quick absorption rate. Your body absorbs whey protein isolate at between 8 and 10 grams per hour. For comparison, your body absorbs protein from cooked eggs at about 3 grams per hour.

As such, whey protein is excellent for a post-workout snack, or a pre-workout shake shortly before your workout (see more on meal timing below). Your body can take in the whey protein quickly as your body needs it.

There are three main types of whey protein:

• Whey protein concentrate
• Whey protein isolate
• Whey protein hydrolysate

Most supplements you will see are whey protein isolate. Isolate is usually at least 90% protein, with much of the carbs and fat removed.

What Is Casein Good for?

In terms of casein vs whey, casein digests a bit slower than whey. For that reason, casein is not as good as whey for a pre- or post-workout shake.

However, because of that slow digestion, casein can feed protein to your cells over a much longer timeframe. That makes it an excellent choice to reduce muscle breakdown when you must go long periods without eating any other protein.

For the most part, that means supplementing with casein before you go to bed. A large portion of your muscle recovery happens while you sleep, and the slow-burning nature of casein means your body will always have the necessary protein.

There are two main types of casein:

• Micellar casein
• Casein hydrolysate

Most of what you’ll find is micellar casein.

 

Frequently Asked Questions About Protein

Nutrition is a constantly evolving field. It doesn’t help either that so much about building muscle is steeped in the myths and half-truths of old fitness magazines.

The truth is, if you work out consistently, eat properly, and get enough sleep, you’re well on your way to muscle repair. But, the below FAQs can help you optimize your muscle recovery even more.

How Much Protein Do I Need?

There is no hard and fast rule for how much protein you need. That will vary according to your age, gender, activity level, and a host of other variables.

According to the U.S Department of Health and Human Services, people should consume 10% to 35% of their daily calories from protein. If you are a serious weightlifter, your calorie needs are probably higher as well, so that could be sufficient.

A gram of protein is about 4 calories. So, if you were eating 4,000 calories a day, 30% from protein would be about 300 grams, which is actually quite a lot, casein vs whey notwithstanding.

Most people use a shorthand of 1.4 grams per kilogram (2.2 pounds) of body weight, up to 1 gram per pound of bodyweight. Anything in that range should be sufficient for even high-intensity athletes.

Protein After Training: Is the Anabolic Window Real?

Bodybuilding lore loves to talk about the anabolic window: you need to eat protein within 30 minutes (usually, but the number varies) after you work out or you won’t build muscle.

Really, science suggests that the window is not as short or as serious as people like to think. A protein shake is a quick fix, but you have time to wait for your next meal. Eat when it works for you.

That is especially true if you had a quality meal before your workout (more on that below). If you are working out in a fasted state, post-workout nutrition might be more important.

Getting the right nutrients after you work out has many benefits for the body:

• Decreases breakdown of muscle proteins
• Increases muscle protein synthesis or growth
• Rebuilds energy stores in your muscles
• Speeds up recovery

Consuming the right amount of protein after training is the key to these benefits. A protein shake makes that easy. Deciding on casein vs whey, you should probably pick whey in this case.

What Should I Eat Before I Train?

When people think about workout nutrition, most people jump immediately to protein shakes or meals post workout. But what you eat before your workout can have just as much impact as what you eat after.

Put simply, your body needs fuel for a tough workout, and you’ll get that fuel from a proper meal. A pre-workout meal should focus on two major macronutrients: carbohydrates and protein.

Fast digesting carbs can provide quick energy before a workout. Your body breaks down carbs into glucose and then processes and stores it as glycogen in the muscles and liver. The quicker the body can break glucose down, the sooner that energy is available to you.

So, while you want to eat more high-fiber, complex carbs at other times, your pre-workout meal or shake is the time to prioritize carbs that will get to your muscles a bit faster.

Protein before a workout offers its own benefits. Eating protein, with or without carbs, before a workout increases muscle synthesis and aids recovery. Again, casein vs whey, whey would be the choice.

Your best option in terms of timing is to eat a full meal of protein, carbs, and fat two to three hours before you train. That could be some lean protein and a good carb source like wholegrain bread or brown rice.

If your workout starts in an hour or so, go with something smaller and quicker, like greek yogurt and fruit, a nutrition bar, or a nut butter sandwich. Pre-workout shakes and supplements can also help in this situation.

Of course, you need to listen to your body as well. If you are eating healthy meals regularly throughout the day, you probably don’t need a specially planned pre-workout meal. Trying to exercise on a full stomach can be unpleasant and hurt your efforts.

How Often Should I Get Protein?

Another popular bodybuilding myth is the 6-meal idea: you want to eat six meals a day to keep your metabolism up and ensure you always have enough protein. Really, it does not matter all that much when you eat protein.

Provided you are eating enough protein, and getting some soon enough after your workout (see above) the exact timing does not particularly matter. Fit your meals into your schedule when and as often as is convenient.

 

Make Fitness (and Recovery) a Habit

The most important thing you can do for your fitness goals and muscle recovery is just to be consistent.

Whatever you decide in the casein vs whey debate, provided you work out on a regular schedule and get enough protein every day, you will build muscle. After that, you can worry about tweaking things to get maximum performance.

For supplements that can help you achieve that maximum performance, browse some of our products.

If so, it’s time to look into adding supplements to your exercise routine. Two of the most popular supplements on the market today are BCAA and creatine. Both promise to boost muscle gain as well as increase your energy and power during training.

But which supplement is actually better for building muscle, BCAA vs creatine? Let’s start by talking about what these supplements actually are, how they work in your body, and the benefits and drawbacks of each one.

 

BCAA Supplement

BCAA stands for branched-chain amino acids. They are a group of essential amino acids. That means that your body doesn’t produce them on its own, so you have to get them from outside sources like food or supplements.

BCAAs include the amino acids valine, leucine, and isoleucine.

What do BCAAs Do?

Using BCAA supplements can support muscle growth, alleviate soreness, and decrease muscle fatigue.

Leucine activates a pathway in the body that stimulates the process of making muscle. In one PubMed Central study, people who consumed a drink with 5.6 grams of BCAA after their workout had a 22% increase in muscle growth compared to people who consumed a placebo drink.

While a BCAA supplement can increase the synthesis of muscle protein, it can’t work to its maximum potential without the support of the other essential amino acids. You can find these in whey protein and other complete protein sources such as eggs, turkey, fish, and certain beans.

A BCAA supplement can also help decrease muscle soreness after an intense workout. It’s normal to feel sore for a day or two after working out, particularly if your routine is new or you max out a particular muscle group.

This soreness is called delayed onset muscle soreness, or DOMS. DOMS can be particularly annoying if the soreness sits in an essential group of muscles like your abs. Severe DOMS in this area can make coughing, sneezing, or even breathing painful.

Several studies have shown that BCAA decreases protein breakdown and muscle damage during exercise. This can seriously reduce the length and severity of DOMS. Taking a BCAA supplement, especially before exercise, can help you speed up recovery time and get back in the gym.

More Power During Your Workout

A BCAA supplement can also help decrease exercise-induced muscle fatigue. Your muscles use up BCAA during exercise, which causes their levels in your blood to decrease.

This decline triggers your brain to produce tryptophan, which is then converted to serotonin. Serotonin is widely known as the feel-good chemical that makes your brain feel happy. But it is also thought to contribute to the eventual onset of fatigue during exercise.

Taking a BCAA supplement before your workout ensures that there are adequate amounts of the essential amino acids in your blood. This can increase the amount of time you can spend exercising before you get fatigued.

Supplementing with BCAA can provide many advantages to athletes. They can support lean muscle growth, decrease the severity and length of muscle soreness, and decrease workout fatigue. If you decide to take BCAA, make sure you’re eating foods rich in the other essential amino acids so that they can work to their maximum potential.

 

Creatine

Creatine, also known as creatine monohydrate, is also comprised of three amino acids, arginine, methionine, and glycine. Unlike BCAA, your body produces creatine naturally. It is also found in foods like lean meats and fish.

Creatine is primarily synthesized in your kidneys and then completed in your liver. The three amino acids are converted into creatine phosphate and phosphocreatine. These chemicals are stored in your skeletal muscles and converted to ATP for rapid energy use and muscle contraction.

When it hit the market in 1993, creatine quickly became one of the most popular workout supplements. Because it’s been around for almost 30 years, it has been studied extensively to determine its benefits and effectiveness.

What Does Creatine Do?

Creatine is proven to be effective for both short and long-term muscle gain. It increases the total work or volume you’re able to complete during a single training session. This is the key to starting and maintaining muscle growth.

A 14-week study in adults determined that supplementing with creatine during a weight training program significantly increased leg strength and muscle mass. In a 12-week study with weightlifters, supplementing with creatine increased muscle growth 2-3 times more than training alone. The weightlifters’ one-rep max bench press also increased at a faster rate than the placebo group did.

Creatine can also help you improve your strength and power during high-intensity workouts. A combination of weightlifting and cardio is the key to building lean muscle, reducing fat, and achieving an overall level of fitness that you can be proud of.

Supplementing with creatine has also been shown to improve cell signaling, which helps with muscle repair and new muscle growth. It reduces muscle breakdown and lowers your body’s levels of myostatin. Elevated levels of myostatin slow or even inhibit muscle growth.

There is an impressive amount of clinical evidence that proves creatine monohydrate’s effectiveness when it comes to improving workout performance. However, there are a few drawbacks that you need to be aware of and know how to combat.

Side Effects of Creatine Monohydrate

Creatine can sometimes cause gastrointestinal issues such as bloating, stomach aches, or cramping if taken in high quantities. This occurs as your body converts creatine monohydrate into creatinine, which is a toxic byproduct of creatine conversion.

This most often occurs during the loading phase. Many supplements will recommend that you take a highly increased dose of creatine monohydrate for the first five to seven days that you are supplementing. After the loading phase, you decrease your dosage to one serving immediately after training.

The loading phase is great for bulking up quickly, but it’s not actually necessary. Dr. Chris Mohr, co-owner of nutrition consulting company Mohr Results says this.

“While the loading phase is not dangerous or unhealthy, research suggests after 30 days, results from using creatine end up the same for strength gains. That said if someone needed faster results, for example, five days versus 30 days, then the loading phase could be considered.”

Whether or not you decide to include the loading phase, make sure you are hydrating constantly while supplementing with creatine monohydrate. This reduces the worst of the unpleasant symptoms and ensures that your body has enough water to complete the conversion to ADP.

 

BCAA vs Creatine

So the question is, which supplement is better for building muscle: BCAA vs creatine? The answer is that it depends on the person taking them and their goals.

BCAA and creatine help you build muscle in very different ways. BCAAs increase the rate of protein synthesis and reduces the rate of protein breakdown, even in the absence of exercise. Creatine on the other hand fuels your body with extra ATP so that you’re able to complete heavier and higher intensity workouts.

But the truth is, you really won’t know how these supplements interact with your body until you actually take them. BCAAs might be super effective for one person, while creatine may be more effective for another. The answer to the BCAA vs creatine debate ultimately depends on how your body reacts to them.

Ultimately, it’s up to you to weigh the benefits and drawbacks of each supplement. BCAA promises an increase in muscle gain, fat loss, and a decrease in muscle soreness. However, it hasn’t been studied as thoroughly as creatine, and clinical results regarding its effectiveness are mixed.

Creatine has been thoroughly studied and has the clinical results to back up its claims. But it sometimes causes negative side effects, especially during the loading phase.

The question of which is better for building muscle, BCAA vs creatine is hard to answer definitively. You know your body better than anyone else, so you have to make the decision of which one works the best for you.

 

The Results Are Up to You

At the end of the day, you’re the one who has to decide whether BCAA vs creatine is more effective for building muscle. The answer may be different for you than it is for someone else. It all depends on how your body reacts to the supplements.

So what’s the best way to figure out which supplement is right for you? Try them both. Cycle through one supplement and then the other and monitor your results. Both supplements have been proven to build muscle, it’s just a question of which one your body takes to more.

If you’re ready to reach the next level of fitness, pick a supplement and try it out today. Whether you chose to start with BCAA or creatine, you’re guaranteed to see results. Conduct your own experiment using your body and figure out which one is right for you.

The problem is, most people feel the pressure to turn to pharmaceuticals, which have a lot of undesirable side effects and could actually make matters worse. The last thing you want to do is have more problems.

Thankfully, many foods boost testosterone, so all you have to do is focus more on your nutrition and you can get that mojo flowing again, naturally!

The only question is, what are the best testosterone-boosting foods, and how can you know if you are consuming enough of them?

We decided to create this article to teach you everything you need to know about foods that boost testosterone. So keep on reading to find out more.

 

Symptoms of Low Testosterone

If you feel you have low testosterone but aren’t sure, many signs and symptoms will help you know. The characteristics of low testosterone are unique, so once you know you have it you can start consuming the right foods that boost testosterone, and get back on track.

Some of the most common symptoms of low testosterone are:

• Low sex drive
• Low energy
• Lack of ambition
• Infertility
• Bone loss
• Muscle loss, difficulty gaining muscle
• Hair loss on both face and body
• Unbalanced mood
• Memory loss
• Difficulty focusing

There are many symptoms of low testosterone, and the best way to tell is to take a “free testosterone” test. This test specifically looks for the extra free-flowing testosterone in the body called free testosterone.

 

The difference Between Testosterone and Free Testosterone

Not all testosterone in the body has the same functions, so it is important to know the difference to better understand how to fix it. There are two types of testosterone in the body; bound testosterone, and free testosterone. Bound testosterone makes up for 98% of the testosterone in the body, and it binds to create sex hormone-binding globulin (SHBG) for sexual development.

Free testosterone, on the other hand, is what is readily available for the body to use in times of need. So while a regular testosterone test may signal that you have enough levels, the free testosterone is what’s needed for sex drive, muscle development, and the desired masculine qualities.

Testing for bound testosterone may lead you to an improper diagnosis and the wrong type of treatment. You must know the difference so that you can create the right treatment plan.

 

The Problems With Low Testosterone

Aside from a low sex drive, and inability to build muscle, there are many serious more problems from being testosterone deficient. These problems can affect multiple functions in your body and your overall health.

Some of these major problems are:

• Obesity, as testosterone is responsible for fat loss
• Reproductive issues such as erectile dysfunction and low sperm count
• Lack of vitality; testosterone is responsible for a man’s overall drive in life
• Anxiety and depression; low testosterone is linked to poor mental health
• Overall hormone imbalances
• Lower red blood cell count
• More risk for bone fractures and injuries

No matter what age you are, low testosterone can and will affect your overall health.

 

Foods That Boost Testosterone

Now that you understand what low testosterone is, and how it can affect your overall health, you must know how to boost it naturally. Many foods contain phytoestrogens, which are nutrients that mimic the function of hormones in the body. When consumed in enough amounts, it can boost levels of testosterone and other hormones in both men and women.

Garlic

Garlic contains a specific compound called allicin which helps your body to regulate and lower cortisol levels. When cortisol levels are high, it can affect many other hormones and functions in the body. This is why cortisol is known as the “master hormone”.

Stress is the main cause of high cortisol levels, which is why high stress can affect your physical health. So not only will consuming more garlic help you to lower your stress, but it can also help to raise your testosterone.

Tuna

Tuna is a great source of lean protein, which makes it a popular choice for bodybuilders. Tuna is also a great source of vitamin D, which is essential for hormone production.

Make sure you limit your consumption of tuna, as it also contains high levels of mercury, which is toxic in high amounts. Aim for one to two servings per week to ensure you are getting enough vitamin D, and low amounts of mercury.

Shellfish

Shellfish is an excellent source of zinc, which is also essential for male hormone production and a strong immune system. This is why it is suggested that teenage boys consume zinc during puberty. The best shellfish to consume are oysters, crab, lobster, and mussels. Keep in mind that shellfish is also an aphrodisiac, which can boost your sex drive.

So not only will shellfish help you to raise your testosterone levels and strengthen your immune system, but it will also get your mojo going!

Almonds

Almonds are extremely high in the mineral zinc, which as you know, is great for testosterone boosting. Zinc stimulates the pituitary gland to produce key hormones including the luteinizing hormone LH.

Approximately 100g of almonds contain 3.12 mg of zinc. Almonds make a great snack or topping to salads, oatmeal, and other main course recipes.

Beef

Beef is an excellent food for boosting testosterone levels, as it contains both vitamin D and zinc. This doesn’t mean that you should have beef with every meal, as it does contain a high amount of fats, and is also linked to conditions such as heart disease and colon cancer.

However, consuming beef once or twice a week is a perfect amount to stimulate your testosterone. Aim for lean cuts such as beef liver, lean ground beef, and ground chuck.

Spinach

Spinach is notoriously known for being one of the best foods that boost testosterone. This was even hinted back in the 1960s with the popular TV show, “Popeye”.

Spinach is also very high in magnesium, which helps to relax the muscles and lower stress. It also has iron, vitamin B6, and many other essential nutrients. Add spinach into your shakes to boost the nutritional content, or mix it with your eggs in the morning.

Eggs

Not only are eggs an “eggcellent” source of protein, but they are also high in vitamin D, omega-3’s, and good cholesterol. The best part with consuming eggs is that they are a perfect addition to nearly every recipe.

There is a negative stigma around egg consumption and cholesterol, which is a bit misleading. Eggs do contain cholesterol, but they help your body to raise your HDL, which is good cholesterol.

Porridge and Oats

Fortified cereals such as oats, porridge, and other whole grains contain high levels of vitamin D, B, zinc, and other testosterone-boosting foods. Oatmeal is a very healthy way to start your day, as it contains complex carbohydrates for a great source of sustainable energy.

Try adding them into a protein pancake recipe, or make some overnight oats for a new change. Add some almonds as a topping, and you have a double-testosterone boosting meal.

Bananas

Bananas contain bromelain, which in some studies have discovered can increase levels of testosterone. Bananas are also a great source of potassium, which is essential for replenishing sore muscles from weightlifting. Add them to your smoothies, or onto oatmeal as an added boost of nutrition for your daily intake.

Salmon

Salmon is one of the best foods for boosting testosterone, as well as gaining lean muscle. This is because salmon contains high amounts of omega 3s, magnesium, and vitamin B.

It also helps to lower the sex hormone-binding globulin (SHBG) which negatively affects the function of testosterone in the body. When you purchase salmon, make sure it is wild-caught, and not farmed (Atlantic) salmon. You will be able to tell by its beautiful ruby-red color that it is wild and fresh.

 

Other Ways to Boost Testosterone

Aside from consuming foods that boost testosterone, there are other safe ways to safely increase testosterone levels. Adding a supplement such as Allmax Testo FX will help your body to limit estrogen, increase testosterone, and lower levels of cortisol.

Tribulus is another excellent supplement choice that will naturally help your body to produce more testosterone. It does this by stimulating the release of the luteinizing hormone LH. TRIBX90 is one of the best natural sources of Tribulus on the market, with no synthetic ingredients and third-party testing.

 

Learn More About Boosting Your Testosterone Levels

Now that you know the best foods that boost testosterone, it is time to start eating! Remember it is all about increasing your levels of free testosterone in the body, rather than bound testosterone.

To learn more about boosting testosterone naturally, check out our natural testosterone boosters.

The most metabolically-beneficial of macronutrients, protein jump-starts our fat burning machinery, drives down hunger, has the greatest thermic effect of all nutrients (increasing caloric burn-off by 20-30 percent compared to 10% for carbs and 0.3% for fats), encourages gluconeogenesis (keeping blood sugar stable and thus offsetting fat deposition), lowers insulin output and contributes to feelings of wellbeing (offsetting the urge to comfort-eat).^{9, 11, 12, 13, 14, 24}

Therefore to bolster fat loss, protein is to be included with all meals, breakfast being of specific importance to those also wanting to enhance performance and improve body composition (with the metabolic rate having plummeted overnight, the body is ideally primed to enter fat burning mode via lipolysis courtesy of performance nutrition and targeted supplementation).

Here, research has shown that by eating a breakfast high in protein, metabolism is supercharged, night-time food cravings are reduced, satiety is increased, and the likelihood of overeating later in the day is curtailed.^{2, 3}

Furthermore, protein is instrumental in engaging muscle protein synthesis, meaning that without enough protein, muscle tissue may be used for fuel rather than encouraged to grow. As most of us know, more muscle means a more efficient metabolism and, in turn, faster and more consistent fat loss. In addition, the muscle protein synthesis process itself creates substantial energy demands that serve to sever unwanted adipose.

Ironically considering its profound fat-blasting benefits, protein tends to be the one nutrient many tend to skimp on when preparing their first meal of the day, favouring, instead, high carb foods or the wrong kinds of fats. If anything, we must prioritize protein, along with healthy fats, at this time.

Eggs remain the ideal breakfast protein. Bodybuilders and other strength athletes are advised to consume two whole eggs and 3-4 egg whites for a metabolism-boosting haul of around 30 grams of complete proteins. Other good protein sources include: whey isolate, fresh salmon, skinless chicken breast, and lean red meat.

Besides including eggs, a high protein breakfast can be further improved with a high-quality whey isolate formula. Ideally for those seeking to achieve ultra-lean conditioning and impressive muscle gains, three egg whites, two whole eggs, and a half scoop of whey mixed with water will deliver the desired results.

Because a good breakfast of quality foods can set us up for the day and engage crucial fat burning and muscle building processes, only a superior whey isolate supplement will do. With a full 27 g of pure isolate per serving and packed with bioactive whey fractions’ Beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide (GMP), immunoglobulins, serum albumin, lactoferrin, and lactoperoxidase to boost immunity and encourage cellular healing, ISOFLEX remains the market leader in whey fortification.

Besides including it with breakfast, a full serving of ISOFLEX can be taken on cardio days, one hour before hitting the treadmill, to upregulate the metabolism and keep muscle tissue anabolic.

In recent years, many dedicated gym goers have taken to incorporating a morning fat burner, preferably before cardio, to accentuate the removal of stored body fat. Here, the perfect product is one that does not overload the body with an excessive amount of caffeine, given this compound’s effect on elevating cortisol, a catabolic hormone that’s already highest during the morning period.^{22, 23} Due to its negative influence on fat burning and muscle growth, an excess of cortisol is to be avoided at all times.¹

An effective morning fat burner also contains a generous dose of muscle building amino acids and specific compounds of importance to improving focus without encouraging the jitters commonly associated with high caffeine products. The best of such products is A-CUTS. Heavily loaded with L-Carnitine L-Tartrate, Taurine and amino acids (including 725 mg of muscle-boosting BCAAs), and with 127 mg of natural caffeine, A-CUTS provides an energizing start to the day without the catabolic consequences of high cortisol.

One of the most important rules for steady fat burning is to consume at breakfast only those foods which promote satiety, optimize energy, and lead to exponential muscle growth. We know protein builds muscle and helps to minimize hunger. To further fill up without filling out your fat stores, be sure to also include a generous amount of fiber – both soluble and insoluble.

By including fiber-containing foods, we receive energy along with gut health and disease-prevention benefits (notably cancer and heart disease). Fiber is also essential for sustained fat loss. Fiber promotes satiation by filling us up fast. In addition, because a large portion of ingested fiber passes intact through the digestive system and doesn’t require insulin for processing, blood sugar levels remain stable.^{10, 27}

By keeping blood sugar in check, insulin sensitivity is increased, which leads to more efficient nutrient partitioning and substrate utilization and decreases the likelihood that any carbs we do consume at this time will be converted to fat. For best results, include with breakfast 5-10 grams of fiber from a variety of sources (in particular wholegrains, vegetables, seeds, and nuts).

A recent breakfast tread that has gone against the along-established “grain” is the notion of fats before carbs. Whereas high-carb breakfasts, which continue to be a mainstay for many, have recently received much bad press for their blood-sugar-boosting effects (more on this soon), fats (more of an insulin-neutral macro) tend to have the opposite effect, therefore serving as a suitable replacement.²⁵

A major problem with fat intake is low-level chronic inflammation, which can lead to a range of health conditions along with increased fat storage. However, research has shown that by consuming healthy fats for breakfast, such inflammation is less likely to occur and may even be reversed.¹⁹ In addition, we may also derive multiple health benefits from the fats we consume at this time.

As studies indicate, and as will be discussed soon, carbohydrates may in fact be the least desirable breakfast nutrient. But we still need an energy source to power us through the morning. Here, fat may be the preferred alternative, one that has paradoxically been shown to increase fat oxidation over a 24-hour period following consumption.⁵ What’s the best fat source for fat loss and health benefits? It appears whole eggs are the superior choice.

Along with nuts, seeds, omega 3s, MCT oil and red meat, egg yolks remain the best breakfast fat. In addition to providing a hefty dose of A-grade protein, egg yolks have been shown to increase beneficial HDL cholesterol while expediting the removal of bad LDL cholesterol from the liver.⁴

Egg yolks also contain ample vitamin D, vitamin B12, selenium, and choline, each of which enhances metabolic efficiency to promote ongoing fat loss. So, rather than loading up on carbs, make fat, fiber and protein your go-to breakfast nutrients.

Two fats that may be strategically included throughout the day, but which have specific metabolic benefits when consumed with breakfast, are the MCTs (Medium Chain Triglycerides) and Omega 3s.

Used by many as a substitute for less beneficial fats (namely, saturated, when consumed in excess, and trans fats, which are to be avoided at all costs) and carbohydrates, MCTs are considered to be the most efficiently absorbed and utilized of all fats.

For the aesthetically-minded, MCTs encourage the body to burn fats for energy, negate insulin spiking, and enhance insulin sensitivity. This makes them ideal for bumping up the fat content of one’s breakfast without fleshing out the waistline.

ALLMAX Nutrition MCT oil is of the highest purity and bioavailability. Derived from 100% coconut oil and featuring a desirable 60/40 blend of the two most powerful MCTs, C8 (Caprylic Acid) and C10 (Capric Acid), the new and improved ALLMAX MCT oil provides a perfect energy-boosting start to the day.

Another superior fat that’s been scientifically proven to benefit both health and body composition in a myriad of ways are the most essential of essential fatty acids, the Omega 3s. To get an adequate supply of these unparalleled fats you could eat a ton of cold-water fish, or go with the preferred option: a high-grade Omega 3 supplement.

ALLMAX Omega 3 contains today’s most potent versions of EPA and DHA (the most beneficial Omega 3s, the other being ALA), which can only be derived from clean deep ocean cold water fish. The danger with consuming Omega 3s from fish are the potentially high levels of mercury, cadmium, arsenic and lead commonly found in fish. ALLMAX Omega 3s are specifically tested for these toxins and are guaranteed to be 100% safe and effective.

Though a smaller carb composition may be a beneficial way to round out the micronutrient profile of a typical high-performance breakfast while also providing us with a hefty intake of all-important fiber, having this energy macro form the bulk of one’s breakfast is a big mistake. It may even be best to skip the carbs entirely, though this may not be practical nor desirable for strength athletes who rely on carbs for energy (again, an optimal balance is key).

Traditionally, a big bowl of oats or granola (or other cereal) with a side of waffles (or other such high-sugar fare) has been a breakfast staple for many, even the health-conscious among us. After all, carbs provide energy and as we are encouraged to give ourselves the best possible start to the day, high-energy carbs appear to be an obvious choice. This is faulty thinking, especially for those aiming for bodyfat in the single digits.

Upon awakening, the body is likely to be in a lipolytic, fasted state whereby fat stores are primed to more readily be used for energy. By sleeping for around eight hours and having gone without food for 10 hours or more, stored carbs, having been used to fuel myriad biological processes during this period, will be chronically low. This is the perfect state to optimize fat burning, as stored fats (body flab) become the sole source of energy at this time. Indeed, as fat-loss aspirants we are encouraged to stay in this fat-burning state (called lipolysis) for as long as possible.

By bombarding the system with a hefty complement of breakfast carbs we essentially remove ourselves from fat burning mode by taking ourselves out of lipolysis and into glucosis.²⁶ In glucosis our primary energy source is derived from blood sugars, making fat loss impossible. To make matters worse, any excess sugar (a hallmark of the typical Western breakfast) not immediately used for energy or subsequently stored may be converted to fat.

This is not to say carbs are exclusively antithetical (mutually incompatible) to fat burning. Taken at other times they can be of great assistance to training, muscle growth and, indeed, fat loss.^{6, 7, 8, 15, 16, 18, 20, 21} However, as a breakfast fuel they are, at best, second rate. Instead, emphasize beneficial fats and quality proteins, then round out your plate with smaller amount of complex, high-fiber carbs.      

While across-the-board calorie control is important when eating for a lean physique, it’s especially essential when planning one’s breakfast schedule. As mentioned, the morning period presents a valuable opportunity to keep the body in fat burning mode (lipolysis). As such, it’s important to eat just enough calories to engage muscle protein synthesis while providing a range of beneficial nutrients to support health and wellbeing. Any excess calories (particularly those from carbs) are likely to be converted to fat.

Though it might be the most important meal of the day, this does not mean that breakfast is to be substantial to the point of caloric excess (the so-called big breakfast). For most who desire gradual fat loss, no more than 500 calories comprised of the foods listed above may be sufficient. For hard training bodybuilders who require more energy and have greater recovery requirements, caloric content may top out at around 700 (or more depending on bodyweight, bodyfat percentage, and training phase).

Besides following the above-mandated directives, another way to keep breakfast calories at the recommended level without compromising the nutritional value of this meal is to remove all non-essentials. Butter and condiments such as sauces and spreads must go. For coffee drinkers, get used to consuming your morning cup without the sugar, milk or cream. Such “extras” can greatly contribute to the caloric load of a given breakfast and are the first thing we must address when planning our first meal of the day.

A well-balanced diet will feature foods from each of the five main food groups: vegetables, grains, fruits, protein, and dairy. Any diet plan that does not include a sufficient array of the most beneficial foods from each grouping could not be said to be wholly beneficial, at least not over the long term. Indeed, nutritional balance is likely to be the single most important consideration when planning a high-performance breakfast.

Rather than including specific nutrients at certain times of the day, it’s best to include most, if not all, of these nutrients with each meal. In doing so, greater nutritional synergism (where nutrients work together to optimize the functioning of each) and dietary balance can be achieved.

For bodybuilders and other strength athletes, the exception remains the final meal of the day, which is to feature only ALLMAX Casein FX to encourage muscle anabolism during sleep (carbs and fats eaten during this time may blunt fat burning and lead to sleep difficulties).

Besides following the rules outlined above, which, again, state that protein, fats, fiber and smaller amount of carbohydrate are to be consumed, ensure that each of your breakfast foods is of the highest possible standard, remembering that soil quality and processing methods can render many healthy foods deficient in key nutrients.

As stated in Rule 5 of our Golden Breakfast guidelines, nutritional balance could be the single most important aspect when it comes to planning our most important meal of the day. As such, it’s important to fill our plate with a healthful array of nutrient-packed foods. However, though advertised as beneficial, many of today’s foods lack sufficient key nutrients.

Whether through poor soil quality or processing/cooking methods, we are unlikely to receive the full complement of life-sustaining nutrients from each of the foods we consume. In addition, with a lower than normal carb intake, important micronutrients exclusive to carbs may be lacking

To solve this dilemma, take a quality multi vitamin/mineral formulation with breakfast to ensure that the nutrient profile of this meal is optimal. For vitamin and mineral fortification, along with an assortment of additional co-factors of importance to physiological functioning, ALLMAX VITASTACK is unparalleled in its effectiveness.

Each 9-pill VITASTACK package contains a balanced array of beneficial nutrients designed to support functions as varied as electrolyte balance, bone and joint health, muscle-building, mental focus, stamina, immunity, and digestion. A such, it’s the perfect way to round out the most important meal of the day.

Alternate these breakfasts from day to day and consume each within an hour of waking, or following morning cardio.

• Two whole eggs and three egg whites
• One tablespoon of chia seeds
• Half a cup of cooked wholegrain oats

• One medium-sized chicken breast (approx. 85g)
• 10 almonds
• Two slices of wholegrain bread with one tablespoon of all-natural peanut butter
• Half an apple

• Medium size serving of fresh salmon (approx. 85g)
• 12 walnut halves
• Half a cup of cooked wholegrain pasta

• ALLMAX ISOFLEX: half a serving with breakfasts 1, 2 and 3, and a full serving an hour before morning cardio
• One serving of ALLMAX Omega 3s: with breakfasts 1 and 2
• One serving of ALLMAX MCT Oil: with breakfast 3
• One packet of VITASTACK: with breakfasts 1, 2 and 3
• One serving of A-CUTS: immediately before morning cardio.
• One serving of CASEIN-FX: final meal of the day

20 Reps Jump Squats

10 Reps Burpees

10 Reps Reverse Lunge Knee Ups (each leg)

10 Reps Cross Body Crunches (each leg)

20 Reps Ab Bicyles

 

Repeat 3X for best results!