So we touched base on what your training team eats for breakfast a few weeks ago and learned that the KFS personal trainers have a wide variety of eating habits. An interesting breakfast theory that we will explore in detail today, is the concept of consuming meat and nuts at the start of the day. This is a theory popularized by Charles Poliquin, a well known strength coach who has worked with several professional athletes.
TLDR – Quick Guide
- What It Is: A high-protein, healthy-fat breakfast consisting of meat and nuts.
- Key Benefits:
- Sustains energy levels throughout the day.
- Enhances focus and mental clarity.
- Promotes appetite control and reduces cravings.
- Supports muscle repair and growth.
- How to Try It:
- Select lean protein like turkey, chicken, or fish.
- Add a small handful of nuts such as almonds or walnuts.
- Rotate ingredients daily for variety and balanced nutrition.
Why meat and nuts? Well, for starters it is an ideal way to fuel if you’re looking to lean out while repairing muscle tissue. This breakfast combo helps increase energy levels while maintaining mental focus to boot. Hormones are taken to a state of ease to allow a calm, mellow energy flow throughout the day. This helps curb hunger and cravings for long periods of time up until the next meal.
What happens in the body when it is fed this meat and nut combo? The meat allows for a nice slow and steady rise in blood sugar, then the healthy fats from the nuts kick in allowing that blood sugar to remain stable for a prolonged period of time. There are several advantages to eating meat and nuts in the morning. In addition to those already mentioned, this system helps reduce food sensitivities that are known to increase cortisol levels.
This theory can still be practiced in a modified way if one is allergic to nuts with some allowance to include low glycemic fruits with low fructose levels in place of the nuts, recommended by Poliquin. Some examples would be apricot, avocado (which is ideal because it is full of healthy fat as well), blackberries, blueberries, grapefruit, nectarine, olives (another fruit full of smart fat), papaya, peach, plum, raspberries, or strawberries. Berries are a nice pairing for various meats and they are full of antioxidants.
Now remember the importance of staying consistent with this theory to see the full effect, and being sure to only consume meat and nuts (or meat and a fruit listed above) without any other food groups being added. Also, always be thoughtful of the quality of the food consumed. Free range and organic meats or wild caught fish, raw organic nuts, and organic produce will be the best options for optimal health and taste.
If you’re interested in learning more about this theory, or how to properly implement it into your routine, come chat with our nutritional department.
Key Takeaways
- The Meat and Nuts Breakfast emphasizes steady energy and peak mental performance.
- It’s easy to adapt by choosing different proteins and nuts.
- Including it in your routine can improve satiety, reduce cravings, and support overall health goals.
FAQs
What are the main benefits of the Meat and Nuts Breakfast?
The meal supports mental clarity, stable energy, appetite control, and muscle repair, making it a great start to the day for most people.
Can vegetarians adapt this breakfast?
Yes! Vegetarians can replace meat with high-protein alternatives like tofu or legumes, paired with nuts or seeds for healthy fats.
Are there any downsides to this approach?
Those with specific dietary restrictions, allergies, or high cholesterol should consult a healthcare professional before adopting this meal regularly.
What if I don’t have time to cook meat in the morning?
Meal prep ahead of time! Cook portions of lean meat in advance and store them for quick breakfasts during the week.
Do I have to eat nuts every day?
No. You can alternate nuts with other sources of healthy fats, such as seeds or avocados, to keep it varied and balanced.