This is why you need to be including more protein the morning...
When it comes to breakfast, many people focus on carbohydrates like cereal, toast, or pancakes. I'm sure this sounds like you. While carbohydrates are certainly important for energy, they're not the only thing you should be thinking about when it comes to the first meal of the day. Protein is a critical component of a healthy breakfast that can help maximise your health and performance.
Protein is important for a number of reasons. For one thing, it's an essential nutrient that your body needs to build and repair tissues, including muscle tissue. If you're an athlete or just someone who wants to be in good shape, you need to consume enough protein to support muscle growth and repair. Additionally, protein helps to regulate appetite and can help you feel full for longer periods of time, which can be helpful if you're trying to maintain a healthy weight or lose weight.
But, for me, the main reason why protein is more vital than you think in the morning in because after fasting while you're asleep (8-10 hours since you last ate), your anabolic machinery is low and the body goes into a catabolic state, meaning it breaks down muscle for new amino acids.
Consuming a high protein breakfast can halt muscle breakdown and re-stimulate protein synthesis.
So, how much protein do you need?
That depends on a number of factors, including your age, sex, and activity level. However, as a general guideline, most people should aim for at least 20-30 grams of protein at breakfast. That may sound like a lot, but it's actually not that difficult to achieve if you know which foods to focus on.
One of the best sources of protein for breakfast is eggs. A single large egg contains about 6 grams of protein, so if you have two eggs for breakfast, you're already well on your way to hitting your daily protein goal. Pair this with a bagel which can have 9 gram of protein, then you're already at 19g. It's that simple. Eggs are also versatile and can be prepared in a variety of ways, from scrambled to boiled to poached. If you're short on time in the morning, you can even prepare hard-boiled eggs the night before and grab them on your way out the door.
Another good source of protein for breakfast is Greek yogurt or Skyr yogurt. This type of yogurt is thicker and creamier than regular yogurt, and it's also higher in protein. A single 6-ounce container of Greek yogurt contains around 15-20 grams of protein, depending on the brand. To make your yogurt even more filling, you can add some fruit, nuts, or granola to it.
Sometimes I add a bit of protein powder into the yogurt and give it a good mix. This increases my protein intake even more and I also enjoy the taste more.
If you prefer a savoury breakfast, you might want to try incorporating some lean meat into your morning meal. Turkey bacon (bacon medallions) or turkey/chicken sausage (or skinny pork), for example, can be a good source of protein and can add some variety to your breakfast routine. Just be sure to choose lean cuts of meat and watch your portion sizes.
Often on a Sunday I will prepare breakfast sandwiches for the week ahead which include 2 bacon medallions, 2 eggs, a cheese slice, and a bagel. Give it a go for sure.
So, why is it so important to include protein in your breakfast?
For one thing, as I mentioned earlier, protein can help regulate appetite and keep you feeling full for longer. This can be particularly helpful if you're trying to maintain a healthy weight or lose weight, as it can help prevent overeating later in the day. Additionally, eating a high-protein breakfast can help you maintain muscle mass and even promote muscle growth, which can be particularly important if you're an athlete or someone who's trying to build or maintain muscle or just simply look better day in and day out.
There have been several studies examining the benefits of consuming a high protein breakfast, including:
Increased feelings of fullness: Research has shown that consuming a high protein breakfast can increase feelings of fullness and satiety, leading to a reduction in overall calorie intake throughout the day. This effect is likely due to the fact that protein takes longer to digest than carbohydrates, resulting in a slower release of energy and a prolonged feeling of fullness.
Improved weight management: Studies have found that individuals who consume a high protein breakfast tend to have better weight management outcomes, including increased weight loss and improved body composition. This may be due to the fact that protein can help to reduce hunger and promote the retention of lean muscle mass.
Improved glycemic control: Research has suggested that consuming a high protein breakfast may help to regulate blood sugar levels and improve glycemic control, particularly in individuals with type 2 diabetes.
Improved cognitive function: There is some evidence to suggest that consuming a high protein breakfast may improve cognitive function, particularly in tasks related to memory and attention.
If you're one of those people that have gone through life having zero time for breakfast then you're doing something right. I'm sorry, but someone had to say it. I know for a fact you can wake up 5-10 minutes earlier. Or that you can spend 30 minutes one evening making a batch breakfast for the week ahead.
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