You probably already know protein It is important. But protein-loading only at lunch and dinner isn’t the best way to go about things.
In fact, evidence suggests that spreading protein intake throughout the day, by including protein at each meal, is key to maximal muscle protein synthesis.
Translation? Eating protein throughout the day is the best way to maintain muscle mass and reap the muscle-building benefits of strength training.
If you’re not prioritizing protein at breakfast, you’re missing out. The American Society for Nutrition says that a high-protein breakfast not only benefits muscle health, but also supports satiety hormones and glucose regulation, which can reduce the urge to snack and help keep metabolism stable. energy levels throughout the day.
Adding lots of protein to your breakfast isn’t rocket science, but sometimes it’s hard to think beyond the obvious options like protein shakes and scrambled eggs. (There’s nothing wrong with either of these options, but eating them every day can age you a bit.)
So, we asked registered dietitians for their favorite high-protein breakfast recipes. All of the options listed below have at least 15 grams of protein per serving. Depending on your body weight, lifestyle, and goals, that may or may not be enough for your morning meal. If you’re not sure how much protein you should eat each day, this protein primer can help you solve it. Once you know how much protein you need at each meal, you can adjust the serving sizes in the recipes below to ensure you reach those goals.
Ready to be inspired at mealtime in the morning? Here are 7 high-protein breakfast ideas to start your day.
