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Gaining Muscle Mass Over Winter

May 15, 2019 2 min read

Gaining Muscle Mass Over Winter

The meat and nuts breakfast.

Yep, you heard right. Meat and nuts for breakfast.

Introducing meat and nuts can be the best single dietary tip for promoting optimal leanness, energy and sustained mental focus throughout the day.

“The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.” (Charles R. Poliquin)

As we know breakfast is the most important meal of the day. We are often too busy to eat a sit-down breakfast so some initial prep at the start of the week preparing the meat can save precious time.

Take the benefits of this new breakfast all throughout your day – Multiple studies on employee productivity have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.

Sample 4-day Meal Plan

Day Menu

Breakfast Day 1

1-3 lean large rissole
1 handful of cashew nuts

Breakfast Day 2

1-2 lean turkey burger patties
1 handful of almonds

Breakfast Day 3

5 gluten free chicken sausages
1 handful of Brazil nuts

Breakfast Day 4

Option to mix left over meat into a omelet.
Add 2 whole eggs and 2 egg whites plus spinach, capsicum, onions, tomatoes.

What about if you are allergic to nuts? I then recommend you a portion of the following low glycemic/low fructose fruits with your breakfast:

  • apricot
  • avocado
  • blackberries
  • blueberries
  • grapefruit
  • loganberries
  • nectarines
  • olives
  • papaya
  • peach
  • plum
  • raspberries
  • strawberries

On those days where you cannot have the meat and nut breakfast try this awesome on-the-go power smoothie


  • 250mL milk or Almond milk
  • 1 banana
  • 1 scoop VPA Protein
  • 1 tsp peanut butter
  • 2 whole eggs
  • Cinnamon ground

Place all the ingredients into a blender and drink straight away. Blending eggs

Note: The purpose for eating the raw eggs is for the dietary fats in the egg yolk. One small study compared the absorption of protein from both cooked and raw eggs in 5 people. The study found that 90% of protein in cooked eggs was absorbed, but only 50% in raw eggs. In other words, protein in cooked eggs was 80% more digestible.

References for ‘Gaining Muscle Mass Over Winter’:

Strength Sensei- Charles R. Poliquin

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