- 4 to 6 egg whites with 2 whole eggs
- 1 serving Cream of Wheat cereal
- 1 banana
(525 calories, 38 g protein, 59 g carbs, 15 g fat)
Why? Eggs, a universal bodybuilding staple, offer easy-to-digest protein to kick-start muscle growth. Cream of Wheat provides energy-rich complex carbohydrates, and bananas contain both fructose and potassium, which support glycogen formation in the liver and muscles to minimize muscle breakdown in the body.
Hardgainer Tip: Substitute 16 ounces of low-fat milk for water in prepping the Cream of Wheat. This adds another 16 grams of protein, 24 grams of carbohydrate and 4 grams of fat.
Shredding Tip: Go with all egg whites to keep fat and calories as low as possible and substitute a cup of strawberries for the banana to shed another 50 calories.