During your sleep cycle and after eating your last meal, your body starts running out from fuel which turns it on a catabolic state. It begins to tap stored fat for energy and muscle for amino acids. In a short period of time after that, your body become in a fasting state for hours. In order to break this fasting state you should start eating and this where the word breakfast has came “breaking the fast”.
To help your body get out from that catabolic state you must have a healthy food load of a high quality protein, energy-boosting complex carbs, and of course some healthy fats. To proceed, I suggest that you start with protein first. Protein is, actually, the main macronutrient that provides muscle-building amino acids to your body. Bodybuilders rely often on scrambled egg whites in order to provide the 30-40 grams of high quality protein that they need and so should you. Moreover, low fat cottage cheese is another great option because it is high in casein, a slow acting milk protein that sticks with you during the morning. Protein powder shake could be another perfect boost for your body at the start of the day with that high quality protein provided for your metabolism. Protein powder is easy to absorb because it’s already ground down into the finest particle size possible and dissolved in liquid.
Carbohydrates could be taken after the protein load, complex carbs such as oatmeal, bran, beans and whole grains. They are broken down slowly by your body, keep your blood sugar stable and keep your insulin levels down. A bowl of oatmeal would be a great source of complex carbohydrates in the morning.
Fiber as another important element in your breakfast, stabilizes blood sugar levels and slows down the breakdown of carbohydrates. When carbs are digested slowly not only they will help you feel better, but they will help you stay leaner. Moreover, fiber creates bulk in your food, which facilitates faster gut motility and keeps your intestines healthy.
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