Muscle-Building French Toast


Myth: “I am not thirsty in the morning so I don’t need to drink anything before my morning workout”

Fact: Overnight your body becomes somewhat dehydrated due to the lack of fluid intake while sleeping. Thus, when you wake up your body needs fluid, especially if you are going to work out! Ideally, you should take in 16-20 oz of water or sports drink before starting exercise so wake up and drink a few ounces. As you put on your clothes, continue to sip on fluid and then finish off your bottle of fluid while traveling to the workout. Remember a 2% dehydration level in the body can cause a 10% decrease in performance, so drink up!

Healthy Bites…Recipe of the Month

“Muscle Building French Toast”…Get lean and mean with your breakfast!

Skipping breakfast is no way to gain muscle mass! Breakfast is the most important meal of the day because it “breaks the fast” by jumpstarting your energy and kicking your body out of breakdown mode. However, if you want to gain quality muscle, you have to put in quality ingredients.

Let’s breakdown the “Muscle Building French Toast” ingredients… Ezekiel bread is a protein-rich sprouted grain that is high in fiber and will keep you feeling satisfied throughout the morning. Eggs are the highest quality protein and contain iron and vitamin B-12 which are both important for athletes. Blueberries are full of the vitamins and minerals that run metabolism. In addition, they are full of antioxidants which can help your immune system fight off sickness and disease. Finally, using a moderate amount of maple syrup provides carbohydrate which is the body’s number one source of energy and thus essential for athletes! Add a glass of low-fat milk to this breakfast and you will add protein, calcium and potassium…all important for bone and muscle growth and development!

“Muscle Building French Toast” Ingredients

  • 2 slices Ezekiel bread
  • 2 large eggs
  • 1⁄2 cup blueberries
  • 2 Tbs. maple syrupScramble raw eggs with fork in a bowl. Dip both sides of Ezekiel bread into egg until bread has absorbed all the egg. Cook Ezekiel bread in skillet with Pam Cooking Spray until golden brown toast. Top with fresh blueberries and syrup.

    Nutrition Facts:   Calories: 424, Carbohydrate: 61 gm, Fiber: 7 gm, Protein: 21 gm, Fat: 10 gm