Jordan Hill Certified Registered Dietitian at Live It Up says:
Protein is one of the three macronutrients and is essential for optimal health and wellness. There’s a lot of buzz around eating a high protein diet and incorporating high protein foods into your daily breakfast. But what does protein actually do for us?
What is Protein and What Does it Do in the Body?
Because protein is an “essential” nutrient, that means we need it from food and cannot produce it on our own. Protein intake is important for several biological functions, including immune function, structural support, cell signaling, and likely the most well-known reason: muscle maintenance and growth. Without sufficient protein in the diet, processes like metabolism and energy production won’t be as efficient, blood sugar levels won’t be as regulated, cells won’t communicate as effectively, and we are more prone to illness and infection.
What is Considered High Protein?
Jordan Hill Certified Registered Dietitian at Live It Up says: The recommended daily protein intake can vary person to person depending on several factors, such as age, sex, weight, activity level, and overall health goals. A general guideline to aim for is to get about 10-35% of your daily caloric intake from protein. For most people, this translates to roughly 0.8 to 1.2 grams of protein per kilogram of body weight per day.
The RDA for protein is 0.8 gm/kg, which is typically the minimum recommended amount to sustain normal body functions. However, a higher protein diet is commonly recommended for those looking to lose weight, maintain muscle, or build more muscle.
For most healthy adults, there is little to no health risk when consuming a high protein diet. Of note, there is a ceiling for muscle protein synthesis or in other words it takes time to build muscle mass and more protein does not just equal more muscle.
What are the Benefits of Eating a High Protein Diet?
Eating a higher protein diet has the potential for many benefits, depending on what a person’s goals are. We’ve already discussed how it helps support, repair, and grow muscles but it is also useful for individuals looking to lose weight. The reason why is because high protein intakes help to support satiety and keep a person feeling fuller longer.
Jordan Hill Certified Registered Dietitian at Live It Up says: Protein intake can also help stabilize blood sugar levels, so we see less sugar highs and lows, regulating energy levels and food cravings. Compared to other nutrients, protein has a higher thermic effect of food (TEF), which means the body burns more calories processing it, ultimately contributing to a higher caloric output and higher metabolic rate. High protein intake also supports immune and bone health.
What Does High Protein in the Morning Do for Us?
Breakfast commonly gets the tagline “most important meal of the day” but it’s not just about eating a breakfast, it’s about what a person has at breakfast that really matters. A high protein meal in the morning is beneficial for several reasons. Some of which include kickstarting the metabolism for the day, maintaining stable blood sugar levels and thus energy, and feeding our bodies a nutrient that it needs for immune, muscle, and cell signaling health. If we choose to skip out on a high protein breakfast, we’re denying our bodies an opportunity to support these benefits.
How Much Protein Should I get at Breakfast?
There is no specific requirement for how much protein a person should have at breakfast, but it’s a good idea to include some protein in your morning meal to help you feel full and provide sustained energy throughout the day. I recommend people get similar amounts of protein at each meal, so if their daily target is ~180 gm, then I’d recommend 40-60 gm at each meal, assuming they are eating 3 meals/day and then the rest of the 180 gm can be incorporated into snack times or post-workout recovery times. Of course it’s important to define an individual’s goals before recommending a specific high protein intake regimen throughout the day.
6 High Protein Breakfast Ideas
Jordan Hill Certified Registered Dietitian at Live It Up says: Convenient, lean proteins for breakfast include eggs, egg whites, greek yogurt, cottage cheese, chicken or turkey sausage, and protein powders in smoothies or oatmeal. Of course, folks can eat non-traditional breakfast proteins like grilled chicken, sautéed fish, and lean ground turkey or beef too. See below for 6 easy high protein breakfast ideas.
- Egg scramble with diced chicken and sautéed asparagus and bell pepper, eaten with toast.
- Oatmeal made with milk, cinnamon, granola or nuts, and berries, add protein powder for additional protein.
You can find more similar recipes in VNutrition and Wellness if you’re looking for inspiration
- Greek yogurt with cinnamon and berries, toast with nut butter.
- Protein pancakes made with Kodiak pancake mix and skim milk, topped with peanut butter, banana, and a bit of maple syrup
- Firm tofu sautéed with bell pepper, onion, and kale. Use salt, pepper, garlic powder, cumin, and turmeric for seasoning. Top with nutritional yeast. Serve with whole wheat toast and nut butter and a glass of milk.
- Smoked salmon on a whole wheat bagel topped with cream cheese and capers.
