The Breakfast Debate

Is breakfast the most important meal of the day?

Does having breakfast prove to be more advantageous than not having breakfast?

As always, the answer here will depend on goals and individual preference.

Let’s set a few scenes and discuss the topic further.

In the case of fat loss we know that a calorie deficit is what will dictate results. Therefore having breakfast or not having breakfast really comes down to an individual’s hunger levels at certain times of the day. If you are someone that isn’t really hungry in the morning then prolonging or skipping breakfast may be a very useful strategy to promote a calorie deficit. However if you are someone who is very hungry first thing in the morning then eating a breakfast may be a good idea.

If you are someone with the goal of fat loss that is training in the mornings and wants to optimise performance and retain muscle mass then a small breakfast may be a good idea, at the very least taking in a serving of protein pre workout.

In the case of performance and weight gain we know that a calorie surplus is optimal. If you are someone that doesn’t train in the morning and has no problem taking in sufficient calories then a breakfast may not be essential. However ingesting protein in the morning may be beneficial due to better distribution of protein throughout the day to promote greater overall muscle protein synthesis. If you are someone who is finding it difficult to reach your calorie intake then having a breakfast may be beneficial to helping you reach this target.

Consider hunger levels and goals.

Those who would benefit from breakfast (a serving of protein at least) are:

  • Those who cannot reach sufficient calories
  • Those who are want to optimise performance and recovery training in the AM
  • Those who want to optimise muscle retention/growth

Those who would not benefit from a breakfast:

  • Those who are not hungry in the mornings that use skipping breakfast as a method to create a calorie deficit to promote fat loss

If you want to learn how to manage your own nutrition check out the nutrition coaching packages here.

Yours in health,


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