Why Have Protein For Breakfast?: 5 benefits of high protein!
By PW Nutritionist Steph Evans
So, you heard breakfast is the most important meal of the day and want to know why. Why should we be making our first meal count, instead of just running out the door with a slice of toast on the way to work? Well, eating a nourishing breakfast first thing will not only set your mood for the day but it can also help you lose weight! Did you know that 78% of people who lose weight successfully eat breakfast every day?
By cooking up a high protein breakfast when you wake up, such as some eggs and smoked salmon, will keep you energised up until lunch! However, eat a bowl of Frosties and come 10am you will be reaching for your second (or third coffee) and the biscuit tin!
What should I be eating?
Whether your first meal is at 6am or 11am, having a protein-rich meal to break your fast is essential to good health as it helps reduce cravings, overeating and increases your satiety.
Good high protein breakfast choices include eggs, mackerel or salmon. Eat with some healthy fats, such as avocado, and some whole grain carbs to set yourself up for the day.
If savoury breakfasts aren’t your thing then Greek yoghurt with some fresh berries and our Slender Granola would be a great sweet choice! Our granola is low in sugar, packed with fibre and a source of protein, making it ideal to make up the main bulk of your meal.
Benefits of eating protein with breakfast!
- Increased alertness!
A meal high in protein will help increase tyrosine levels in the brain. This helps with the production of dopamine and noradrenaline – the hormones which make you feel more awake and alert in the morning allowing you to concentrate on your work!
- Stop snacking!
Protein takes longer to digest in the body than carbohydrates or fat, prolonging the time until your stomach is empty again! It also increases production of satiety hormones, alongside reducing Ghrelin (the hunger hormone) which will mean you stay fuller for longer – so you are less likely to be snacking before lunch!
- It will help with weight loss!
Protein requires much more energy to be broken down hence its slow digestion. However, this means by increasing protein your body has to work harder to digest and absorb your food – in turn increasing your calorie expenditure through TEF (thermogenic effect of food) throughout the morning! It may not be by much, but this, alongside its appetite suppressing abilities can assist in your weight loss goals.
- Reduce your risk of Diabetes!
Eating protein with breakfast has been shown to not only slow down your hunger cues but also help manage your blood sugar levels as it also slows down the release of sugar into the bloodstream. This prevents an overproduction of glucose in the blood, reducing your risk of Type 2 Diabetes!
- Enhance muscle recovery!
If you are someone who loves a morning workout like me, then getting in a good breakfast post-exercise is essential for replenishing both your glycogen stores and for muscle recovery. This makes it even more important to eat a combination of good quality protein for breakfast, alongside a healthy serving of carbohydrates. A perfect example would be our Slender Porridge or Slender Pancakes topped with some extra fruit and peanut butter!
I don’t have time for breakfast
If you are one of those people who hate waking up in the morning, you may find yourself rolling out of bed and heading straight for the door. Having breakfast on the go doesn’t have to mean grabbing a croissant or a pastry and mindfully choosing the right thing can make all the difference! For example, protein breakfast shakes are a popular choice for people always out and about as they are easy to carry around. The Slender Blend makes it easy to get all your vitamins and minerals in just one 40g serving, making this meal-replacement protein shake ideal for a breakfast on the go without having to worry about a loss of nutrition! Simply pour 4 scoops into your shaker with 400ml almond milk – shake well and enjoy! It’s ready in less than a minute and will save you time queuing in your nearest café!
However, if you do have just 5 minutes in the morning to spare, and are willing to take the breakfast challenge, find some inspiration in our breakfast guide which is a free download which comes free with your pouch of granola! This pdf comes with 15 of our very own favourite quick and easy high-protein breakfast recipes, ideal for those who have very busy mornings! It contains all the breakfast inspiration you need to make your morning bowl something you will be itching to wake up for! Why not pair it alongside our favourite Slender Day Tea from the Slender Tea Collection?.