The foods: Aim to include protein-packed dairy like Greek yogurt as well as whole grains, and fiber. Protein in milk and other dairy products can increase muscle protein production, helping to promote muscle growth and fat loss after exercise.
If you typically skip breakfast, start out small, with a glass of milk or a slice of cheese with whole wheat toast. If you usually start the day out with heartier fare, you may need to fill up with something like walnut-flaxseed oatmeal with yogurt and blueberries. And don’t skimp on the nuts: just one tablespoon of nuts can add a satisfying crunch and five grams of protein to your breakfast, providing a satisfying start to your day.
