Okay, so we all know breakfast is the most important meal of the day, right? It sets the tone for your day and how well you perform mentally and physically, especially if you're willing to ditch those sugary cereals for a high-protein breakfast. Your friends from HERMOSA are here to give you the lowdown on why a breakfast high in protein is the smart choice and give you some handy hints and tips on how to add more protein to your morning meal.
High Protein Breakfast Benefits
To breakfast or not to breakfast? That's the eternal question. But plenty of studies suggest that the literal act of breaking fast, after our bodies have spent the night busily repairing themselves, offers plenty of benefits. Those benefits range from improving memory and concentration to lowering bad cholesterol, kickstarting your metabolism, maintaining a healthy weight, and reducing the chances of getting diabetes and heart disease.
The question is, what should you eat for breakfast? While there's a time and a place for cereals and a cheeky croissant from time to time, you should seriously consider grabbing a high-protein breakfast if you want to fuel your athletic performance and a healthy lifestyle. There are so many benefits of high-protein breakfasts, but we've curated some of the standout reasons why a high-protein breakfast is good for both mind and body.
Protein Keeps You Fuller For Longer
Protein helps to keep you fuller longer. Fact! This is because it takes your body longer to digest protein than carbs or fat. So you're less likely to reach for an unhealthy snack mid-morning after a breakfast high in protein. Protein for breakfast benefits hormonal responses too, keeping hunger hormones like ghrelin and peptide YY in check.
Protein Is Vital For Muscle Growth And Repair
Protein is well known for its role in building and repairing muscles. So eating a high-protein breakfast is a must if you're trying to build lean muscle mass because it kickstarts protein synthesis after your overnight fast. Maintaining muscle mass is essential for regulating your metabolism and healthy ageing.
Protein Is Essential For Bodily Functions
Not only is protein essential for muscle repair and growth, but it's also vital for maintaining everything from your hair and skin to haemoglobin levels and organ functions. Protein also boosts your energy. Carbs might give you a quick burst of energy, but it doesn't last. Protein provides lasting energy to power you through your morning.
Protein Helps To Regulate Blood Sugar
A high-protein breakfast is likely to peak your blood sugar levels less than a lower protein breakfast. Avoiding blood sugar spikes and dips is the best way to keep your energy levels steady all day. So if you usually feel sluggish and tired by mid-morning, eating a breakfast high in protein can help you overcome that slump.
Protein Improves Cognitive Function
Lastly, protein helps to improve cognitive function. For example, research has shown that people who eat a high-protein breakfast tend to have better focus and concentration than those who don't. Some other studies have also found a positive link between high protein intake and memory.
How Much Protein Should You Eat At Breakfast?
How much protein should you eat at breakfast? As with so many aspects of diet, nutrition and fitness, there's no hard and fast rule tbh. The amount of protein you eat at breakfast depends on your weight and activity level. More importantly, it's about what feels right for you. So play around with it and have some fun trying out different recipes.
But, if you like to have a target to aim for and you're training regularly, try to aim for 15-30 grams of protein for breakfast. That way, you can kick your metabolism into gear and fend off that mid-morning blood sugar slump. To put that into perspective, the average egg contains around 6g of protein, while a 150g bowl of porridge made with cow's milk packs around 7.3g of protein. So how do you bridge the gap? Stick with us, and we'll tell you!
How to Add Protein to Your Breakfast
There are so many ways to add extra protein to your breakfast. Here are a few breakfast protein ideas to give you food for thought!
Eggs are a protein powerhouse that can add an instant hit of morning protein to your routine. If you're looking for an easy high-protein breakfast, why not try a breakfast burrito? Wrap some scrambled eggs, cheese, seasoned potatoes and avocado in a whole wheat tortilla, or if you follow a vegan diet, swap out the eggs and cheese for silken tofu and a plant-based cheese alternative for a protein-packed breakfast to fuel your morning.
Another quick and easy way to make a high-protein breakfast is to add a scoop of protein powder to your morning smoothie or porridge. Check out these 4 Barry's shakes you can make at home to take your breakfast protein shakes to a whole new level. If you're going down the porridge route, try adding a scoop of HERMOSA Whey or Vegan protein powder (Vanilla or Chocolate, your choice!) and a handful of nuts and seeds for good measure.
So many protein-rich foods are perfect for rustling up a high-protein breakfast. Think less salty bacon and sausages (which can undo many of the benefits) and more lean breakfast protein ideas like salmon, tofu, beans and legumes. There are plenty of solid dairy options too, like skyr, kefir, Greek yoghurt and cottage cheese. Don't forget high protein whole grain options as well, like quinoa, millet, oats and amaranth.
Protein For Breakfast
A high-protein breakfast is the key to starting your day off right. By including protein in your breakfast, you'll be fuller longer, have more energy, and focus better on your day. Hopefully, these high-protein breakfast ideas have given you plenty of inspo to whip up a high-protein breakfast fit for a champion. And, if in doubt, just add HERMOSA for a quick, clean, ridiculously tasty protein pick-me-up to start your day off in style.
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