The importance of eating a protein-rich breakfast
Some of the benefits of eating a protein-rich breakfast include:
Helps regulate blood sugar levels
Supports cognition
Satiating
Leads to better food choices throughout the day
When we break our overnight fast, it's important that we fuel our bodies properly to ensure we feel our best for the day ahead.
It is important that we get enough protein in our first meal, but why?
Protein is the most satiating macronutrient according to the protein leverage hypothesis. Protein is made up of amino acids which are essential for the healthy functioning of our bodies, including our brain, digestive system, muscle synthesis, modulating hormones, metabolism, immune system, nervous system, and more. If we don’t consume enough of these essential amino acids to meet our needs, our brain communicates to us that it is still hungry which can often lead to continual snacking or over overeating.
Protein requirements do vary depending on your age, health, and activity levels, but a general guide is minimum of 1g of protein per kg of ideal body weight/day.
For example: If you are 60kg, then you may need approximately 60g of protein per day, or 20g of protein per meal.
If you are looking to build muscle, increase this to 1.5- 2g per kg of body weight/day.
Here are some examples of the amount of protein in foods:
Let's talk about the timing of breakfast- and yes this matters.
Living according to our circadian rhythm overall leads to an increase in vitality. Our circadian rhythm sends us hunger signals in the morning (if you don’t get these, it may be a sign of dysregulation). If we ignore these signals, it can often lead to overeating, or eating the wrong sort of foods later in the day (sugars).
I always recommend people eat breakfast, but the timing can be changed depending on your individual needs.
Here are some of my favourite protein-rich recipes:
3 x eggs with 1 x piece of sourdough, ¼ avocado, 1 cup sauteed greens
¾ cup of rolled oats cooked in milk of choice topped with 2 Tbsp of nut butter and seasonal fruit.
Leftover dinner
Please leave any questions you have for me about protein-rich breakfasts below.
If you’re interested in booking in a discovery call or initial session with me, you can do so here.