by Matt Weik, BS, CSCS, CPT, CSN
Being that we all tend to live incredibly busy and hectic lives, it’s easy to rush out the door without a proper breakfast or settle for a quick carb-rich snack like a bagel, muffin, or cereal bar. That’s a mistake. You should make yourself (or already have prepared) a high protein breakfast.
Research from the National Weight Control Registry reveals that a staggering 78% of individuals who successfully lose weight and maintain their slimmer physique make it a habit to consume a high protein breakfast every morning.
To properly energize your day and experience lasting satiety, it’s crucial to incorporate a high protein breakfast into your routine. Upon waking, your body craves this muscle-building nutrient because overnight, your muscles have been breaking down protein and your body is essentially fasting.
Breakfast choices usually lean towards either carbohydrates, such as cereals, toast, and bagels, or fats, like bacon and eggs. While these options can be part of a healthy diet, it’s essential to highlight the importance of protein.
In this article, we will dive deeper and discuss the importance of a high protein breakfast.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition, or adding any new supplements to your regimen.
The Benefits of Consuming a High Protein Breakfast
Let’s get right into this and discuss the many benefits that a high protein breakfast can bring to you.
1. High-protein breakfast makes you eat less later
Numerous studies are currently exploring the effects of consuming protein at breakfast on eating behavior and appetite regulation. Some of these investigations have revealed that high-protein breakfasts can significantly reduce hunger levels and lead to consuming up to 135 fewer calories later in the day.
Remarkably, MRI scans have shown that starting the day with a high protein breakfast can reduce the signals in the brain responsible for food motivation and reward-driven eating behaviors.
Protein helps promote feelings of fullness and reduces cravings by activating appetite-suppressing signals in the body. It achieves this by decreasing levels of the hunger hormone ghrelin while increasing the fullness hormones peptide YY, GLP-1, and cholecystokinin.
Several studies have now demonstrated that consuming a breakfast high in protein can positively influence these hormonal factors throughout the day, leading to better appetite control and potentially preventing excessive calorie intake.
2. Stabilizes blood sugar and energy levels
By including a high protein breakfast, alongside healthy carbohydrates and fats, you will get a more sustained and steady energy boost by regulating blood sugar levels.
Carbohydrates, especially those lacking fiber, tend to cause spikes in blood sugar, which can result in feelings of fatigue or sluggishness once the spike subsides.
Furthermore, protein has minimal impact on blood sugar levels, so its consumption doesn’t lead to sudden spikes and subsequent energy crashes.
Moreover, protein can help in stabilizing blood sugar levels, particularly when paired with a high-carb breakfast like cereal. Since protein takes longer to digest, it may slow down the release of sugars into the bloodstream, promoting a consistent energy supply throughout the day.
3. It helps maintain muscle mass
Maintaining a consistent intake of protein at regular intervals throughout the day is crucial for preserving muscle mass.
During extended periods without protein consumption, such as overnight fasting, the breakdown of muscle protein may exceed its synthesis.
To counteract this imbalance and prevent negative muscle protein turnover, it is essential to consume protein in the morning. Doing so will stimulate muscle protein synthesis and help offset any potential muscle loss.
4. It helps you lose weight and belly fat
A high protein breakfast can have a significant impact on reducing appetite, cravings, and promoting weight loss, particularly in the abdominal area. Studies show an inverse relationship between dietary protein intake and belly fat accumulation.
One study found that obese teens who replaced a grain-based breakfast with an egg-based meal lost 3.9% body weight in 3 months.
Another study revealed that participants consuming an egg breakfast experienced 61% higher BMI reduction, 65% more weight loss, and 34% greater waist measurement reduction compared to those eating a bagel breakfast.
5. It may boost your performance
When you fuel your body with a high protein breakfast before starting a workout, especially one lasting an hour or longer, it provides vital energy for your muscles and prevents your body from using protein reserves intended for recovery.
Studies demonstrate that consuming protein at breakfast helps in the creation of new muscle and bone cells while simultaneously improving your immune system’s defenses.
6. May work as a mood booster
Boost your mood quickly with protein-rich foods!
Protein increases the levels of tyrosine, an amino acid that triggers the release of norepinephrine and dopamine, boosting energy and elevating mood. These foods also provide a sense of fullness, ensuring you have sustained energy for the day ahead, making them perfect for breakfast.
Remember, a healthy diet, regular exercise, and meditation are a winning combination for overall well-being.
