5 High-Protein Breakfasts to Keep You Going All Morning
If you're starting your day with a sugary muffin or a bagel and cream cheese and wondering why you feel like taking a nap by 10:00, you're in the right place. Starting your day with a protein-rich breakfast can be a powerful way to help manage energy, keep you satisfied until lunch, and even manage mood swings. Protein is one of the three macronutrients that make up the majority of our diets, along with carbohydrates and fat, and it serves some pretty important functions.
Protein can be found in every cell of your body," says Amy Shapiro, MS, RD, CDN and founder of Real Nutrition. "Eating protein helps to maintain these cells, helps muscle and tissue repair and growth, and aids digestion and hormone balance." Eating protein can also help you feel full for longer and balance blood sugar levels, which means when you start your day with a high-protein breakfast you can say goodbye to that midmorning energy crash that has you reaching for a second (or third) cup of coffee. Shapiro recommends starting out with a goal of consuming 0.8 grams of protein per kilogram of bodyweight per day (keeping in mind that one kilogram is equal to 2.2 pounds). This number isn't one-size-fits-all, however, and could go up or down based on your activity level, your health, and your nutritional goals. (If you're including protein at every meal, feeling satiated after eating, and have stable energy levels to fuel your daily activities, you probably don't need to be calculating your daily protein intake unless you're trying to reach specific health or fitness targets.) Read more here on how much protein you should be getting.
Starting your day with a dose of protein can also set you up for success mentally. According to Shapiro, avoiding that blood sugar crash (and the constant snacking that usually comes along with it) will help you not only feel nourished and full for longer, but help you stay clear-minded and energetic. So no matter if you're fueling up for a workday, a morning at the park with your kids, or a workout, you can't go wrong eating a high-protein breakfast.