Why you need to prioritize protein at breakfast

Toronto-based private practice dietician Leslie Beck is Medcan’s Director of Food and Nutrition. follow her on her twitter @LeslieBeckRD

Chances are you know the benefits of eating enough protein. increase.

However, you may not think much about when to consume that protein.

Even if you’re meeting your daily protein intake, consuming most of it at dinner may not provide the greatest benefit.

Evidence suggests that skipping or avoiding protein in the morning meal may interfere with weight loss, muscle health, and even blood sugar control.

In addition to the research findings, here are some delicious ways to get your morning protein.

Breakfast protein supports muscle function

A 2017 study by McGill University in Montreal found that evenly distributing protein intake over three meals, rather than skewing it toward dinner, was associated with better muscle strength in older adults. I made it

In healthy young adults, consuming 30 grams of protein at each meal (10 grams at breakfast, 15 grams at lunch, and 65 grams at dinner) was shown to increase muscle protein synthesis by 25%.

Since there is a limit to the rate at which protein building blocks (amino acids) can be synthesized in muscle tissue, it makes sense to balance your protein intake over three meals. It seems to be an important time for

A 2021 study published by Waseda University in Tokyo found that among healthy older adults, those who ate more protein at breakfast than at dinner had better muscle strength and mass compared to those who did the opposite.

Because of the body’s internal biological clock, or circadian rhythm, our muscle cells are thought to be more ready to synthesize protein in the morning than later in the day.

Breakfast protein suppresses appetite

Eating breakfast has been shown to reduce appetite and food cravings compared to skipping. However, eating a high-protein breakfast may enhance these benefits. .

Studies have shown that compared to breakfasts containing 13g of protein, breakfasts containing more (30-35g) of protein increase daily satiety, reduce appetite, and reduce the risk of eating foods high in fat, sugar, or both. It is excellent for reducing late-night snacking at

Eating a high-protein breakfast is thought to interfere with the release of the appetite-stimulating hormone ghrelin and increase the release of the satiety hormone. 30 g of protein per day.

Breakfast protein helps blood sugar control

A 2017 study found that blood sugar levels after eating white bread for four hours increased when participants ate a high-protein breakfast (30% of calories) compared to eating a high-carbohydrate or high-fat breakfast. and insulin rise was lower after the morning meal.

Eating a high-protein meal is thought to slow down the emptying of the stomach and cause a slower and lower rise in blood sugar.

Add protein to your morning meal

The following ideas will help you get 30g of protein and other nutrients into your breakfast.

Make a yogurt parfait with unsweetened Greek or Icelandic yogurt (24 g protein per cup). Layer berries and 2 tablespoons hemp seeds (6.5 g protein).

Sprouted grain bagel (8 g protein) topped with 3 oz smoked salmon (21 g protein) and light ricotta cheese (3 g protein per 2 tablespoons). Garnish with thinly sliced ​​red onion and capers.

Try the tofu scramble. 100 g of super hard tofu (16.5 g protein) is crumbled and sautéed with chopped bell peppers, onions, spinach and spices such as turmeric, cumin and chili powder. Add ½ cup black beans (9g protein). Serve with corn tortillas. (31 g total protein)

Make a whole-grain porridge with high-protein grains such as teff (10g protein per cooked cup), quinoa (6g), and barley (6g). Cook the grains in milk for extra protein. . Top with 1/3 cup Greek yogurt (8g protein) and 2 tablespoons pumpkin seeds (5g protein).

Breakfast protein boosters include nut butters, nuts and seeds (smoothies, overnight oats, porridge), cottage cheese and ricotta (pancake butter, smoothies, breakfast bowls, omelets), leftover cooked fish or poultry (frittata, breakfast sandwich) included.

Protein shakes work too. However, if your goal is to enjoy the satiety effects of protein, be aware that a liquid protein diet will probably not satisfy you as long as it is a diet containing solid protein.

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