Why A High-Protein Breakfast Is So Important

Protein is an essential macronutrient for good health, and if you want to optimise athletic performance, you need to consume plenty of it. One of the best ways to do this is through a high-protein breakfast. But a high-protein breakfast also has many other benefits. Here are some of them…

Protein is essential for many bodily processes

Protein is essential for the growth and repair of body tissue and is especially important for healthy muscle and bones. The reference nutrient intake (RNI) of protein for adults aged 19 and over is 0.75g per kg of body weight per day. However, for those looking to optimise body composition and performance, an intake between 1.4-2.0g per kg of body weight is recommended.1 This amount can be difficult to reach, so including a protein source as part of your breakfast can help you consume enough to meet your health and fitness goals.

Protein at breakfast helps keep blood sugar and energy stable

Each macronutrient has a different effect on blood sugar. Research suggests that a high protein breakfast may lead to lower blood sugar than a low protein breakfast. Avoiding spikes and drops in blood sugar will help keep energy levels stable throughout the day.

A high protein breakfast helps regulate appetite throughout the day

Protein has a high effect on satiety, the feeling of fullness following a meal. Evidence shows that consuming a high protein breakfast can reduce the amount of snacking during the day. This can result in a lower daily calorie intake and contribute towards a negative energy balance — the most important element of weight loss.

Getting protein in the first meal of the day helps maintain muscle

In order to maintain muscle mass, it’s important to consume protein at regular intervals throughout the day. When we go long periods without consuming protein (eg an overnight fast), protein breakdown may exceed protein synthesis. Consuming protein in the morning will increase muscle protein synthesis and help prevent negative muscle protein turnover.