Say "Good Morning!" to Protein

Give your mornings a burst of energy by feeding yourself the true breakfast of champions—protein.

Give your mornings a burst of energy by feeding yourself the true breakfast of champions—protein.

Sources:

University of Missouri Study: https://www.theatlantic.com/health/archive/2013/03/study-eat-protein-in-the-morning/274417/

More about Protein: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

More about Protein: https://healthyeating.sfgate.com/foods-longer-digest-others-11622.html & https://www.merckmanuals.com/home/disorders-of-nutrition/overview-of-nutrition/carbohydrates,-proteins,-and-fats

You already know that protein is an essential component of a healthful diet. Ideally, you should aim to include protein in meals and snacks throughout the day. But do you know the reasons protein is so powerful? Let’s take a closer look:

 

Protein inhabits just about every part of your body; it’s a major component of the skin, muscles, organs, and glands and is found in almost every bodily fluid. Our bodies need plenty of protein to repair cells and make new ones. And protein is important if you’re trying to build muscle.

 

Protein takes longer to digest than carbs, so it’s often the fuel of choice for endurance athletes. It may also aid in controlling your appetite. Partake in a protein-packed breakfast and you’re less likely to raid the cookie jar—and not just before lunch but throughout the entire day.

 

Case in point: A study done at the University of Missouri looked at 20 women who usually skipped breakfast. Each morning of the study, participants either skipped breakfast as usual, ate cereal for breakfast, or ate eggs and lean beef. The women who ate the protein-heavy breakfast of eggs and beef felt fuller, ate fewer indulgent snacks after dinner, and had lower levels of the hunger-stimulating hormone ghrelin in their system all day.

 

If you’re heading to Panera® for your morning meal, protein rich choices—menu items with 20 percent or more of your daily value for protein—await, such as the Steak & Egg Breakfast Sandwich or Greek Yogurt & Mixed Berries parfait. Or, you can wake up tomorrow morning to one of these protein-containing breakfast ideas:

 

• Smoothie made with almond milk, chia seeds, hemp, oats, flax and strawberries

• Avocado and tomato on a whole grain bagel

• Nut butter and sliced banana on a sprouted-grain bagel flat

• Western omelet with peppers and Monterey Jack topped with salsa and turkey bacon

• Quinoa with sliced almonds and cherries

• Steel-cut oatmeal with blueberries

• Low-fat Greek yogurt with raspberries

• Scrambled eggs with bacon, scallions, and parmesan in a sourdough bread bowl, with a side of sliced kiwi