Is Breakfast Important For Fat Loss & Muscle Growth?

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Video Summary:
Is Breakfast Important For Fat Loss & Muscle Growth?
http://www.SeanNal.com/articles/nutri...

For decades a standard piece of health and fitness advice has been that breakfast is the "most important meal of the day".

But how much truth is there to this really? Is breakfast important when it comes to maximizing fat loss, muscle growth and overall health, or is it okay to skip breakfast altogether, such as with intermittent fasting?

#1 - Does Breakfast Burn Fat?

Does breakfast boost metabolism and burn fat? The short answer is that, given equal calorie intake for the day as a whole, it won't make any measurable difference whether you eat breakfast right after waking up versus skipping breakfast and pushing your first meal until later on in the day.

Eating breakfast does not increase basal metabolic rate or the thermic effect of food over a 24 hour period, and plenty of research has been conducted (references below) to demonstrate this.

When it comes to the meal frequency/timing aspect of fat loss nutrition, it's ultimately a matter of personal preference in terms of what is most convenient and helps you control your appetite most effectively.

If you prefer eating breakfast right after waking up then that's fine, or if you'd rather follow a different eating structure (like intermittent fasting) where you skip breakfast altogether and don't begin eating until later on then that's fine too.

As long as you're maintaining a net calorie deficit in the overall picture than that's what truly matters when it comes to losing fat.

#2 - Does Breakfast Build Muscle?

Although a common piece of bodybuilding advice has stated that one should eat every 3 hours throughout the day in order to avoid going "catabolic", the research has shown that short term fasting does not negatively affect muscle growth.

As long as net protein synthesis exceeds net protein breakdown for the day as a whole (known as "protein turnover rate"), you'll end up gaining muscle in the overall picture.

So yes, you can certainly still build muscle by skipping breakfast given adequate total calories and protein for the day.

That said, for optimal results, I wouldn't suggest a full blown intermittent fasting style approach (no food for the first 8 hours of the day), as 3 separate protein feedings spaced out during the day would be ideal for maximizing protein synthesis.

The difference here would be minor overall though, so it really depends on your specific goals here and whether squeezing out every ounce of possible muscle growth is truly important to you.

So, what's the bottom line here? Is breakfast the most important meal of the day? Does breakfast burn fat? Does breakfast build muscle?

From a pure fat loss perspective it won't make any difference whether you eat breakfast or skip breakfast (given equal calories for the day), and while you can still gain muscle very close to your maximum potential while skipping breakfast, getting some protein in within a few hours of waking up would be ideal.

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