Healthy Breakfast Shake of Champions

I’ve been searching for a good, nutritional breakfast solution for quite some time.  I don’t train in the mornings as much as I used to; instead, I’m in a rush to get ready for school while going through my baby’s wake-up routine.  The easiest thing would be to chug some coffee and run out the door, but the mid-morning crash is brutal.  Plus I have a big appetite in the morning, and the temptation to hit up the Dunkin Donuts drive-thru is tough to resist.  What’s a new dad to do?

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Here’s my version of an instant breakfast.  I mix 1/4 cup of Great Lakes Gelatin (24 grams of protein) with a serving of Garden of Life Super Green Formula in either water or almond milk.  The gelatin is collagen hydrolysate meaning that it’s excellent for your joints, bones, and ligaments  (important as I’m coming off a lower back injury).  It’s also flavorless, easy to mix, and it is derived from grass-fed beef.  I’ve written about the Super Green Formula many times on the blog, and I try to have at least two servings a day.  It does have a strong flavor, but mixed with almond milk it tastes pretty good.  If I make this healthy breakfast shake with water, I add some stevia to sweeten things up a bit.

Overall, this shake is easy to make, and it curbs cravings throughout the morning.  It promotes muscle growth and joint health thanks to the gelatin.  You can read more about the benefits of high-quality gelatin here.  You could easily add it to other beverages as well for an extra boost.

What do you have for breakfast that helps benefit your martial arts training and your overall health?  Please let us know in the comments!

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About moaimartialarts

Lucky enough to grow up with the martial arts, I have felt their positive influence throughout my life and am especially interested in sharing these experiences with others. I enjoy working with youth and adults to give back some of what I've received. If you would like to learn more about Uechi-Ryu/Shohei-Ryu Karate, or if you want to find people to train with, please contact me. I am the head karate instructor for the Meriden Martial Arts Club.
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7 Responses to Healthy Breakfast Shake of Champions

  1. Jeremy says:

    Hey Bill,

    I generally start the day off with coffee and at times will include a protein shake and I try to be good about eating at least something that’s nutritious and low in sugar. Generally whole bran muffins of some sort or oatmeal. I’ll be honest though, like you, I sometimes find myself chugging coffee and will have a pack of peanuts during the first hours of work. Curious as to the texture of the gelatin and never tried Almond milk. I’ll add that to the shopping list 🙂

    My workouts are now normally late evening depending on work and been trying to bulk up with a push on legs. This breakfast here sounds like it’d be a nice fit for the morning!

    • Hey, Jeremy! The gelatin doesn’t change the texture too much. It adds a bit of a savory taste that I kinda like. I’ve been sort of following the Paleo Diet for the past few months (post to follow) so whey/soy protein and peanuts are out for me. I actually eat some walnuts or beef jerky with the shake sometimes. I’ve been drinking almond milk for years since I’m lactose intolerant. It’s not bad once you get used to it, though I still prefer milk in my coffee or cocount creamer.

      What are you doing for legs? I keep getting injured as I attempt to learn proper squats . . .

      • Jeremy says:

        I tend to use the Smith machine most of the time for squats. That or just make sure I’m on the ball when it comes to doing it with just a barbell. At times, I will apply more weight when using the Smith machine.

        Leg Extensions and curls are still favorites of mine that I usually do after squats. I’ve been trying to hit legs at least 3 times a week, sometimes 4, but work will no doubt get in the way. (that’s my excuse!) Leg routine will resemble the following though:

        Smith machine:
        4 sets
        15 x lighter weight
        12 x going 20 lbs heavier
        10 x 10 lbs more
        6-8 x 10+ lbs more

        Leg Extension/Curl:
        3 sets each
        15 x lighter weight
        12 x going 10 lbs heavier
        10 x 10 lbs more

        Sometimes, I’ll try to get leg press in there. This workout will also encompass some upper body too, but ultimately, there will be a pure leg day!

      • I like it sir! I can’t do that kind of volume unless I want to get beat up by the little kids I teach karate: I need fresh legs to keep up with them and stay safe!

        How do you feel about the Smith machine? Does your gym have a power rack? I’m learning squats and don’t have access to the machine. Not sure if it would help or hurt my form.

  2. Mike H. says:

    I start off most days with a similar shake. Here’s my usual mix: soy or almond milk, chia seeds (or flax), blueberries, oatmeal, protein powder (either pea, hemp or rice – I’m a vegetarian), a banana and some frozen spinach. Whiz it all up in a blender and it’s fantastic! Oh…and coffee…lots of coffee…

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