A high protein breakfast is a staple in many body builders’ nutritional strategies; however research suggests that this could be a beneficial start to the day for anybody. Not only does a high protein breakfast support muscle development, it has also been frequently shown to support fat loss and contribute to overall good health.
How To Deal With Hunger
One of the biggest challenges people face when trying to burn body fat, is hunger. A breakfast high in protein has been shown to significantly decrease levels of ghrelin, the ‘hunger hormone’, when compared to a low protein breakfast. Another common finding is that protein causes food to leave the stomach slower. When combined, these findings suggest that when consuming a protein source with breakfast, you will feel fuller for longer, enabling you to go later in the day before eating again and reducing daily calorie intake. You’ll also be less likely to snack on unhealthy options!
The Benefits of a High Protein Breakfast
✓ Satisfy Your Hunger
As well as decreasing hunger, basing your breakfast around a protein source means there are many tasty options available. This gives you plenty of flexibility with your nutrition and provides psychological support to your fat loss mission.
A great example of a tasty high protein breakfast is smoked salmon, poached eggs and a bed of spinach on a toasted bagel. Or if you prefer something sweeter in the morning, protein pancakes made from oats, eggs and Impact Whey protein powder, topped with Greek yogurt, blueberries and some sugar free MYSYRUP.
✓ Numerous Health Benefits
From a health perspective, a high protein breakfast has many benefits too. As well as being essential to muscle tissue repair and maintenance, many of the amino acids found in protein food sources are essential for cell health throughout the body. This includes blood cells, skin cells, and cells within our vital organs. Starting the day with a protein source means your body can maintain internal health and function optimally.
✓ Ensure Muscle Recovery
Upon waking first thing in the morning, the body is in a fasted state and protein consumed the previous day is likely to have been utilized by repair mechanisms during sleep. Therefore, the body needs to be re-supplied. If the body goes without a fresh supply of protein for too long, it will begin to use the stored protein it has all over the body for energy and this means the breakdown of muscle protein.
If the body begins to use its own muscle protein to maintain cell and organ health, this decreases the amount of energy we need at rest (basil metabolic rate) and makes future fat loss efforts more challenging. So consuming a high protein breakfast will ensure that protein synthesis can begin first thing and all cells are provided with their essential building blocks whilst preventing muscle protein breakdown.
What Else Should You Eat At Breakfast
So now you know the benefits of consuming a protein source with breakfast, let’s have a look at what should accompany your protein. First of all, a carbohydrate source will provide your body with energy to fuel your day and ensure you can perform well both in and out of the gym. Let’s use protein pancakes as an example. Using wholegrain rolled oats as the carbohydrate source to form the pancakes will provide your body with a slow releasing energy source due to the form of soluble fibre found in oats. Adding some wholemeal toast to accompany smoked salmon will also have the same effect.
It’s also good to ensure the body receives plenty of vitamins and minerals first thing in the morning for both health and performance purposes. So you could add some fresh vegetables such as pepper, onion and spinach to your smoked salmon and toast breakfast or some fresh fruit to your protein pancakes.
Why not try Daily Vitamins to help make sure you’re getting enough of all the essential vitamins.
Take Home Message
So to conclude, basing your breakfast around a food which is high in protein and accompanying this with a complex carbohydrate source and serving of fresh fruit or veg, will ensure your body has everything it needs to perform well both in and out of the gym.