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Breakfast: The most important meal?

Breakfast is often touted as the most important meal of the day. Whether you believe it is THE most important or not, there’s no doubting that the nutrients you intake within the first couple of hours upon waking, have an effect on your performance both mentally and physically for the rest of the day.

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Insulin and Carbohydrates

Insulin is an essential hormone when it comes to both building muscle and losing weight, and is incredibly powerful when controlled correctly around your training and exercise. You must keep insulin under control at all times, manipulating the levels released strategically at specific times in the day. If you haven’t trained in the morning, you’ll want to keep insulin at bay, as fluctuations or spikes will be detrimental as your energy levels crash when insulin brings your blood glucose levels back to normal and under control.

A spike in insulin is caused by ingesting high GI (glycaemic index) carbohydrates. Such foods include sugars, potatoes, rice, pasta, cereals etc. If consuming carbs in the morning you should instead be looking at low GI sources, such as oats, for a steady release throughout the morning. There are also specialist breakfast protein powders available that include oats, to serve this exact purpose.

Protein for Lean Muscle Growth

Following an 8 hour fast whilst you sleep, your muscles will be crying out for a serving of amino acid rich protein. Not only is it vital for muscle growth and repair, protein will also promote satiety, and so when coupled with a low GI carbohydrate you’ll remain satisfied and full throughout the morning, with a sustained supply of energy until your next feeding time, without craving unhealthy snacks. Good high protein breakfast sources include eggs, salmon and pork sausages or bacon, which are also rich in quality fats to further promote satiety and are sound energy sources. High protein vegetarian sources include pulses, avocado and nuts.

Time is often blamed for skipping breakfast or for picking up an unhealthy option, and so LA Muscle developed Protein Pancakes and Protein Porridge as the perfect breakfast solutions. Convenient, high in protein, great tasting and so easy to make, your delicious high protein breakfast can be served in a matter of minutes and you can be on with your busy day in no time.

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