Jumpstart your mornings with a powerhouse breakfast that’s as nutritious as it is convenient.
Inspired by Arnold Schwarzenegger on his newsletter (which you can subscribe here), this overnight protein porridge packs a whopping 40 grams of protein to fuel your day right from the start.
Perfect for those on-the-go, this no-fuss recipe can be prepared in minutes the night before, allowing you to wake up to a delicious and satisfying meal.
Whether you’re aiming to build muscle, lose weight, or simply maintain a healthy lifestyle, this protein-rich porridge will quickly become your go-to breakfast.
Let’s dive into how you can bring this fitness legend’s staple into your daily routine and reap the benefits of a hearty, energizing start to your day.
Why you want to kickstart your day with protein ?
Breakfast might not be the most important meal of the day, but what you eat to start the day might help you achieve one of your fitness goals.
Researchers found that people who eat more protein for breakfast are more likely to gain muscle.
This might seem like an obvious connection, but it’s more interesting than it appears.
Prior studies suggest that the total amount of protein you eat daily (not the timing) matters most for muscle gain.
For most people, eating three to four times per day (at least 20 to 40 grams per meal, especially as you age) is the best way to “optimize” muscle growth. But you can still gain plenty of muscle without stressing how often you eat.
However, the latest study found that eating more protein in the morning was linked to more significant muscle gains than eating your highest protein meal at other times of day, such as lunch or dinner.
The scientists also found that protein quality affects muscle mass and strength.
In particular, those who ate more high-quality protein for breakfast (as assessed by the PDCAAS or “protein digestibility corrected amino acid score”) lost less grip strength.
If you’re keeping score at home, aiming for 1.8 to 2.2 grams of protein per kilogram of body weight per day is a range that repeatedly delivers results.
Or, try to eat about one gram per pound of your goal body weight. If you want to boost your morning protein, aim for 30 to 60 grams in the meal, depending on your body size.
Our favorite ways to add extra protein to our breakfast include Greek yogurt, eggs, Momentous protein, or overnight oats (see below).
While more research is needed to determine why it works, it does appear that bumping up your protein in the morning — or potentially making your first meal the one with the most protein — could be advantageous if you’re trying to add muscle or strength.
Arnold’s overnight porridge recipe
This recipe packs about 40 grams of protein and is loaded with filling fiber, healthy fats, and more flavor than you imagine.
It’s quick to prepare (5 minutes will be enough), easy, and requires no expensive elements.
Ingredients
- 1/4 cup old-fashioned rolled oats
- 3/4 cup milk of your choice
- 1 tablespoon chia seeds
- 1 tablespoon creamy peanut butter
- 1/2 banana, cut into small chunks
- 1/4 cup plain Greek yogurt
- 1 scoop whey or plant Momentous protein powder
Instructions
- Combine all the ingredients in a bowl or mason jar and mix well. That’s it. I couldn’t come up with much simpler instructions if I tried.
- Cover and refrigerate overnight.
- Eat and enjoy!
