Tuesday Tip: Protein for breakfast?

Tuesday Tip: Protein for breakfast? 🍳

Should you eat protein for breakfast? This is a question I often get from clients and there’s a lot of info in the media suggesting we should but do we really need to? A recent study has reviewed the impact on protein consumption at breakfast on muscle strength and health,

They found that sufficient protein intake was linked to increased muscle mass, especially in older adults. It found that if the total amount of protein consumed over the day was sufficient then it didn’t matter when it was consumed. So for those meeting their protein goals, missing protein at breakfast won’t have much of an impact if their daily total is enough.

Protein itself is essential, especially for maintaining and building muscle, so it helps with recovery and is also great at keeping you feeling full. But the reality is most people’s diet includes more than enough protein as it is. Average daily recommended intake is 55g for men and 45g for women’s (with heavy exercisers needing a bit more: 1.2 – 1.7g per kg body weight). It’s not hard to get that in your meals e.g. 1 egg: 6g, 1 chicken breast: 20g, 30g cheddar cheese: 7.5g, 1 serving cooked beef mince: 18g, 1/2 pot cottage cheese: 18g, 1 tin of tuna: 25g, 1 serving Greek yogurt: 18g etc.

The only possible benefit to having it at breakfast is its ability to help keep you fuller for longer which may help with sticking to your calories later in the day.

If you enjoy your current breakfast and it works for you then adding protein probably isn’t necessary. If you’re already eating a good diet then all you’re doing is taking on extra calories you don’t need, which could stall your weight loss attempts.

So if you’re eating a balanced diet, and working out at a normal level (i.e. not an Olympic athlete!), and your current brekkie satisfies you, then don’t stress about when you have your protein.

Happy Tuesday 🤗

Xx