Right after getting out of bed, have 20-40g of whey protein mixed in water. Whey is one of the most quickly absorbed proteins. The faster you get it into your body, the sooner the amnios will be available to end the catabolic process of tearing down your muscle mass. You may also eat one or two pieces of fruit, such as bananas, cantaloupe or pears. This minimeal is a good choice for all — hardgainers, dieters, and those who tend to retain fat. At the beginning of the day, all bodybuilders need quickly absorbed aminos and the quick shot of energy that comes with fruit. You'll restock liver glycogen and convince your body to stop using amino acids as fuel and use more glucose.
Afterward, take a shower or do whatever you do to start the day, and then have breakfast.