by Sean Nalewanyj
Picture this: When the alarm clock wakes you up, you hit the snooze button and get back into bed, then you wake up late, dress in a hurry, and head to work. If time permits, you may pick up a cup of coffee en route.
Nowadays, more and more people are skipping breakfast, mostly because of late nights and hectic schedules. Of course, this is an unhealthy practice, but if you're also trying to build muscle and trying to gain lean muscle fast, this is a recipe for complete disaster.
It's with good reason that breakfast has been called the most important meal of the day. When you wake up in the morning, your body has gone through a prolonged period of starvation. Already in a catabolic state, your muscle is being rapidly wasted away.
If you want to continue to gain lean muscle fast, you need to switch your body back to an anabolic state as fast as possible. Eating a proper breakfast is the quickest way to do this. In fact, a proper breakfast will not only help you to gain muscle mass but also help you to lose fat throughout the day.
When you wake up in the morning, your protein levels are very low and your muscles are catabolizing rapidly. At this time, your blood sugar and glycogen levels are very low, along with your body being severely dehydrated.
You need to correct this nutritional and water deficit within 45 minutes of waking up if you want to be able to gain lean muscle fast. A good breakfast will allow you to do exactly that. It will restore your blood sugar and glycogen levels, jump start your fat burning metabolic rate, and reverse muscle catabolism.
With this, your entire body will also get rehydrated. For best results, you should eat as soon as possible after you wake up. If you don't feel hungry right away, wait a few minutes, but no longer than 45 minutes.
The foremost and main component of your breakfast must be high quality protein. I would recommend that you get about 30 to 40 grams of protein, which you can get from a whey protein shake, eggs, or lean meat. With this, your body will not catabolize protein in your muscle and you will be able to gain lean muscle fast.
Next, you need two portions of a moderate to high glycemic index carbohydrate. It's better if the carbs are higher on the glycemic index, so that your glycogen stores replenish quicker.
Along with your two portions of carbohydrates and one portion of protein, you should drink at least 8 to 16 ounces of pure water so that you can begin to rehydrate your body. This is also a good time to gain lean muscle fast by consuming a tablespoon of flax seed oil and/or extra virgin olive oil. Keep in mind that these fats are good for you and will help you build muscle.
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