Power Up Your Day with Protein

How important is it to have protein for breakfast?

Most people tend to eat more protein near the end of the day with breakfast containing the least amount of protein.

Consider a breakfast of a bagel, donut, or piece of toast. Not much protein there.

Studies were done to see what impact eating more protein for breakfast, as well as throughout the day, had on muscle mass, muscle strength, and muscle building. 

Researchers learned that a high protein breakfast was associated with higher lean muscle mass in adults of all ages.

Results were inconclusive when it came to muscle strength and muscle building.

However, there is some limited evidence that evenly spreading out protein intake throughout the day may result in higher muscle mass.

Maintaining muscle mass and strength is important. Doing all we can to preserve it is a good idea.

In simple terms, consider having one to two palm-sized portions of lean protein at every meal, including breakfast.

Protein is highly satiating, which can help control appetite and prevent mid-morning crashes—which can happen when the donut wears off.

Your energy levels may improve, not only in the morning, but throughout the day. There’s also a psychological component in beginning your day with this healthy action.

The key is having a variety of options that offer high protein and that you enjoy. Here are some ideas:

Eggs:

• Versatile and high in protein, eggs can be boiled, scrambled, or made into an omelet with vegetables.

Greek Yogurt:

• Rich in protein and probiotics, Greek yogurt can be topped with fresh fruits and nuts for added nutrients.

Cottage Cheese:

• Cottage cheese is an excellent source of protein and can be paired with fruits or used in smoothies. 

Nuts and Seeds:

• Walnuts, chia seeds, and flaxseeds can be added to oatmeal, smoothies, or yogurt for a protein boost.

Quinoa:

• This high-protein grain can be used as a base for breakfast bowls, mixed with vegetables, nuts, and a poached egg.

Lean Meats:

• Options like turkey or chicken sausage can be included in breakfast wraps or served alongside eggs.

Beans and Legumes:

• Black beans or chickpeas can be added to breakfast burritos or made into a savory breakfast hash.

Nut Butter:

• Almond or peanut butter can be spread on whole-grain toast or added to smoothies for a quick protein source.

If you’d like a handout with a variety of healthy protein ideas you can incorporate into your meals, email me and I’ll send it to you!

Whether you choose plant or animal protein, you may like to experiment to learn what you most enjoy and how you feel when you change the amount you consume for breakfast and throughout your day.

Much love,
Health Coach Carol

“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?” “What’s for breakfast?” said Pooh. “What do you say, Piglet?” “I say, I wonder what’s going to happen exciting today?” said Piglet. Pooh nodded thoughtfully. “It’s the same thing,” he said.” —A. A. Milne