Alan Aragon, known as one of the most brilliant nutritionists on the planet, authoring groundbreaking scientific studies and working with everyone from bodybuilders to pro athletes to average dudes breaks down the BEST breakfast option for men below.

 

Coffee
Aragon not only likes java as a liquid base because it tastes good and delivers eye-opening caffeine, but it’s also a nutritional powerhouse. A review in The American Journal of Clinical Nutrition concluded that coffee can help control your insulin levels, deliver antioxidants, and even ward off cancer.

Banana
No surprise this tree fruit is packed full of vitamins and minerals. But it’s also an ideal source of fuel for athletes, says Aragon. “Bananas have a good mix of glucose and fructose, and studies show that’s beneficial for people who train hard.”

Cocoa
A study in Oxidative Medicine and Cellular Longevity found that cocoahas more healthy phenolic compounds and a higher antioxidant capacity than green tea, black tea, or red wine. Those chemical compounds may help prevent cardiovascular and metabolic diseases, says Aragon. “There’s even evidence of cocoa benefitting blood flow and blood pressure.”

Whey Protein
“Whey is a no-brainer as a multi-functional protein powerhouse,” says Aragon. Here’s why: It’s one of the most bioavailable protein sources in the universe—meaning your body can easily absorb and use it—and there’s mountains of research supporting its effectiveness for improving and maintaining your muscle mass and strength.  

“It also has some lesser-known benefits,” says Aragon. “Those include improving your ability to control your blood sugar and appetite, improving your immune system, and helping keep cancer away.” (Here’sThe Best Whey Protein Powders for Every Guy.)

Walnuts
“These nuts have the highest omega-3 fatty acid content and antioxidant capacity compared to all other nuts,” says Aragon. Plus, a review in theAmerican Journal of Clinical Nutrition concluded that walnuts could improve your blood lipid profile and fight inflammation. “A new line of investigation even suggests that walnuts may potentially help maintain brain health as you age,” says Aragon.

Directions

What you’ll need:
14 oz room-temperature or cold coffee (make this the night before)
1 frozen banana
1.5-2 cups ice
3 tablespoons unsweetened cocoa
2 scoops chocolate protein powder (Aragon uses Optimum Nutrition’s Gold Standard Whey)
1 handful walnuts (as much as you can grab)
 
How to make it:
Place all ingredients in a blender and blend until you hit your desired consistency. If you want a thicker shake, use 2 cups of ice.
 
Calories:  615
Protein: 56
Carbs: 46
Fat: 23

 

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