We know the importance of protein. We know the importance of not skipping breakfast. What's so good about starting your day off combining the two for a high-quality protein breakfast?
1. Studies show better results in reducing appetite, food cravings, and signals that drive eating for reasons other than physiological ones.
2. There is something unique about the full feeling you get from a high-protein breakfast compared to a high-protein lunch or dinner.
3. High quality protein-rich breakfasts also decrease late-night snacking on sugary and fatty foods.
4. A high-protein breakfast can also improve glycemic control for the rest of the day compared to just a normal protein breakfast.
Although research is still growing about what makes protein-rich meals so efficient at breakfast, it seems logical to assume it's because you are kick-starting all of these processes early in the day.
Interestingly, one study showed that a high-protein breakfast prevented fat gains compared with skipping breakfast, whereas a normal-protein breakfast didn't.
What's a good goal? Aim for about 30 grams of protein for breakfast for appetite and weight control. A high-quality protein source, like whey protein isolate, will also provide adequate leucine. Increased leucine also improves fullness.
One scoop of EnergyFirst ProEnergy whey protein has 25 grams of protein and 2006 mg of leucine.
1. Appl Physiol Nutr Metab. 2016;41(5):565-572.
2. Int J Obes (Lond). 2015;39(9):1421-1424.