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3 Ways To Boost Your Breakfast For More Muscle

Joe Wicks, nutritionist and the guy whose Instagram account your girlfriend can’t get enough of, tells us how it’s totally possible to get lean at breakfast time. For starters, these three recipes make for a great muscle-building morning before your workout.

Big (Healthy) Fat Smoothie

Joe says: “Sometimes you only have 10 minutes to get out the door,” says Joe. “This is a great on-the-go breakfast full of healthy fats to fuel your body until lunch. The flax seeds provide you with those all important omega-3s and the avocado is a great source of good-for-your-heart fat.”

Ingredients
Juice of 2 limes
200ml almond milk
Handful of blackberries
Handful of blueberries
½ avocado (roughly chopped)
3 tbsp Greek yogurt
1 tbsp of flax seeds
1 tbsp honey
Handful of ice

Method
“Throw everything into a blender. Hit the switch. Pour into a glass. Got it?”

Protein Pancakes

Joe says: “These are ideal after a training session. The protein helps repair muscle tissue and the banana and honey provide simple carbs.” Note: reaching for the soap in the shower does not count as a training session.

Ingredients
1 banana
1 whole egg
1 scoop of whey protein
1tsp coconut oil
Handful of berries
2 tbsp Greek yogurt
1tsp honey

Method
“Stick the banana, egg and protein in a blender. Whizz it up to make a batter. Heat coconut oil in a pan and pour in your pancakes. Cook each side for one minute then serve with berries, yogurt and honey.”

Get-Built Bagel

Joe says: “There’s nothing like a protein-packed bagel for breakfast. Lots of people avoid bread but, if you’ve just worked out, you can eat carbs guilt-free – they refuel your liver and muscles’ glycogen stores.”

Ingredients
1 wholemeal bagel
10g Greek yogurt
1tsp BBQ sauce
55g deli turkey or sliced chicken breast
30g sliced deli beef
20g mozzarella cheese
1 boiled egg, sliced
1 tomato, sliced

Method
“Spread one side of the bagel with the yogurt and the other with the BBQ sauce. Add the other ingredients and enjoy!”

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