What to eat for breakfast to increase muscle mass?

To increase muscle mass, it is important to have a diet and physical training plan focused on this purpose, which contributes to obtaining good results. The portal specialized in health Tua Saude explain what “To increase muscle mass, some strategies must be implemented, such as consuming more calories than are spent, increase the amount of protein you eat throughout the day and include good fats in your diet. Also, if you want to lose fat and gain muscle mass at the same time, it is important to avoid the consumption of refined sugars and industrialized products, giving priority to the consumption of fresh fruits and vegetables, as well as whole grains.

The portal specialized in health and personal care better with health lists four examples of food choices for breakfast. Dishes that can work as a complement to the process of increasing muscle mass. It should be clarified that it is important to consult a nutritionist to receive the appropriate professional care that takes into account the individual needs of each person.

Greek yogurt with toppings


  • 5 chopped almonds.
  • 5 drops of vanilla extract.
  • 1 cup of Greek yogurt (280 g).
  • ½ cup of natural oat flakes (45 g).


  1. In a mug, add all the ingredients and stir very well.
  2. Put in the fridge and refrigerate overnight.
  3. The next morning, serve the mixture and consume. Almonds can be added or replaced with raisins or dried cranberries.

wholemeal egg sandwich


  • 2 eggs.
  • 2 slices of wholemeal bread.


  1. In a bowl add the eggs and stir.
  2. Fry them and assemble the sandwich.
  3. Consume.
  4. It is optional to add vegetables and combinations with spinach, zucchini, etc.

cottage cheese and fruit


  • 1 cup of cottage cheese (216 g).
  • 1 piece or portion of fruit that you like the most.
  • Cinnamon (optional).


  1. Bring the containers to a cup.
  2. Mix very well.
  3. Serve and consume.
  4. Ideally, do not add artificial sweeteners. If you want a little flavor, you can add a few drops of vanilla or a small amount of cinnamon.

Oatmeal and vanilla cream


  • 1 cup of cooked oatmeal (240 g).
  • 1 tablespoon of peanut butter (30 g).
  • ½ cup of low-fat milk (125 ml).
  • 1 tablespoon of cinnamon powder (15 g).
  • 1 tablespoon of natural protein powder or vanilla flavor (15 g).


  1. Take all the ingredients to the blender and process for several minutes to obtain a homogeneous result.
  2. More milk can be added for a better consistency if desired.
  3. Spread the result on toast or eat moderately as a purée.

Physical training to increase muscle mass

runtastic, web portal specialized in sports training and sport, explains an example of how to organize physical exercise to obtain good results. It should be noted that the supervision of a physical training expert is a great help to verify that the exercises and routines are carried out correctly, especially if you are inexperienced or just starting to do regular physical activity.

  • Carry out two or three strength training sessions a week, if you are a beginner.


  • Do two or three strength training sessions a week.
  • If the work is going to focus on a muscle group, you should wait at least 48 hours to train that same part of the body.
  • Perform 2 or 3 sets per exercise.


  • You can train more than three times a week.
  • Rest at least one or two days a week, after doing an intense workout.
  • Perform 3 to 5 beings per exercise.