With the importance of protein intake well-known, interest in convenient protein-rich breakfast options has also increased. Beyond the commonly thought-of chicken breast, let’s explore some lighter and healthier ways to include protein in your morning routine.

Is It Better to Eat Protein in the Morning?

Mornings are crucial for setting the tone for the rest of the day. Incorporating protein-rich foods into your breakfast is an excellent way to kickstart your day with sustained energy and nourishment. 

Recent studies suggest that consuming protein in the morning can help sustain energy throughout the day and increase feelings of fullness, thereby reducing unnecessary snacking. [1] This is because the process of digesting protein consumes more energy compared to other nutrients. 

Having a protein-rich breakfast can make the feeling of fullness last relatively longer, making you feel less hungry by the time lunch rolls around. For these reasons, including protein in your breakfast can greatly contribute to forming healthy lifestyle habits.

Protein in the 
Morning vs. Evening

Which is more effective for protein intake, morning or evening? To answer this question, a research team from Waseda University in Japan conducted a study on 60 women to examine the correlation between eating habits and muscle strength. [2]

Half of the participants consumed protein in the morning, while the other half did so in the evening. They were compared and analyzed through various systematic measurements such as activity level, body mass, height, BMI, body fat, physical function, and dietary intake. The results showed no significant differences in most indicators. 

However, in one key indicator—muscle mass—the group that consumed protein in the morning exhibited higher results. This was especially true for skeletal muscle mass index and grip strength. In other words, the study reconfirmed the importance of protein intake during breakfast from the perspective of muscle building.

Protein-Rich Breakfast
Recommendations

As we have seen above, protein plays a vital role in building and repairing muscles, providing a steady supply of fuel, and supporting overall health. Besides chicken breast, which is a typical high-protein food, here are some of the best ways to gain protein in the morning:

1. Eggs 🍳

Eggs are a popular breakfast choice due to their convenience and rich nutritional content. A large egg provides about 8g of protein, including all the essential amino acids and various nutrients beneficial for health. In fact, one of the reasons many people prefer eggs for breakfast is their satiating effect. 

Eggs can be prepared in various ways, such as boiled, fried, scrambled, or as an omelet, adding to their appeal. For those managing their weight, boiled eggs are a lean option, while scrambled eggs or omelets with added vegetables and cheese can provide a more nutrient-dense start to the day.

2. High-Protein Cereals 🥣

Protein-rich cereal and milk make for a light yet satisfying breakfast option. While traditional cereals tend to be high in sugar, saturated fats, and carbohydrates, there has been a recent surge in the availability of protein granolas and protein cereals that are fortified with protein and have reduced sugar content. 

Protein cereal often contains more than 10g of protein per scoop, so when paired with 200ml of milk, you can consume over 15g of protein in one meal. If the high fat content of milk is a concern, pairing it with low-fat milk can provide a cleaner taste.

3. Greek Yogurt 🍯

Greek yogurt has a higher protein content compared to regular yogurt. Although it varies by product, 100g of Greek yogurt typically contains around 10g of protein. It can be enjoyed in a variety of ways by adding toppings such as protein cereal, fruits, and nuts for a more diverse taste.

4. Bean Curd 🥚

Bean curd is an excellent source of plant-based protein, containing about 9.6g of protein per 100g. [3] In addition, bean curd is rich in essential minerals like iron, calcium, and manganese. Mixing bean curd with eggs to make scrambled eggs, or lightly grilling it like a steak with butter or oil, can make for a delicious breakfast option. 

If you find yourself short on time in the morning, cutting bean curd into slices and heating it in the microwave for about a minute is a quick and easy way to enjoy it. Alternatively, consuming pre-packaged soft bean curd as a breakfast meal is also a good option.

5. Protein Smoothies 🥤

Instead of drinking protein shakes with just milk or water, protein smoothies that capture both rich nutrition and taste can be a great choice. You can make smoothies by blending protein powder with fruits and nuts, allowing for a variety of combinations to suit your taste. 

For instance, a smoothie made with banana, almond milk, butter, and protein powder can serve as a nutritious and delicious breakfast option. If you prefer a refreshing taste, adding blueberries, strawberries, or other fruits is also a good idea.

Common Questions on Protein Intake

How Much Protein 
Should You Eat a Day?

The daily recommended amount of protein varies based on several factors, but generally, it’s recommended that adult men over the age of 30 consume about 65g of protein per day, and adult women about 50g. However, people who are more active or engage in a lot of physical exercise may need more protein than the general recommendation. 

Additionally, teenagers in their growth phase, pregnant women, and breastfeeding mothers may also require extra protein. To meet the daily recommended protein intake, it’s important to consume a balanced amount of protein from various food sources. 

Of course, the body can not effectively utilize over 30g of protein at a time, so consuming more protein in a single sitting does not necessarily lead to faster muscle growth or fat gain.

How Often 
Should You Eat Protein?

Because there’s a limit to how much protein our bodies can absorb at once, it’s better to spread your protein intake across several meals throughout the day rather than consuming it all at once. 

This schedule allows for a steady intake of protein during the active hours of the day, with a 3-4 hour gap between each protein intake. To facilitate this, it’s advisable to include protein in your snacks as well as your main meals. For instance, opting for a snack of Greek yogurt or protein cereal instead of regular cookies can help maintain a consistent protein intake.

By making protein a priority in your breakfast, you can set yourself up for success and ensure that you're meeting your daily protein needs. Experiment with different protein-rich breakfast ideas and find what works best for your taste preferences and lifestyle! 💪🏻