Quick and Easy Protein Breakfast Tips
Adding protein to breakfast can be really hard for a lot of people. Time in the morning can often be sparse and cooking a perfect omelet may not be feasible.
However, protein at breakfast is really important for a number of reasons.
Firstly, one of the big benefits of eating protein is the effect it has on satiety (the feeling of fullness after you’ve eaten). Essentially, eating a high protein breakfast will help you feel fuller for longer and may help to fight off the any unnecessary mid morning snacks (those chocolate digestives with a brew soon add up!).
Another key reason for protein at breakfast is the affect it can have on lean muscle mass. Whether you are trying to get leaner or bulk up, consuming protein is essential for maintaining muscle mass.
In your body there is a constant muscle protein turnover with periods of muscle protein breakdown and muscle protein synthesis. Muscle protein synthesis requires a stimulus, such as eating protein. If you don’t eat protein for a long period, such as an overnight fast, muscle protein breakdown will exceed muscle protein synthesis and there will be a net loss of muscle.
Therefore, eating protein at breakfast a great way to maintain/build muscle mass.
Here are some tips for boosting your protein content first thing in the morning:
A pint of semi skimmed milk contains approx. 20g of protein and 278kcals and if you are rush first thing, grabbing a pint of milk with a banana can make for a quick, well rounded breakfast.
2. Greek yoghurt
A standard 125g pot of Greek yogurt contains approx. 10g protein. Adding in some fruit can make for a quick and easy light breakfast.
3. Protein smoothie/shake
Having a protein smoothie prepared the night before and left in the fridge is an easy way to start the morning. A scoop of protein will provide approx. 20g of protein and combining this with some fruit can make for a refreshing, high protein start to the day.
4. Protein porridge
Adding greek yoghurt to porridge is an easy way to boost your morning protein. For a further boost, opt of Skyr yoghurt which will have a higher protein content.
As with most things with meal prep, planning ahead is key and having high protein foods available is the key so plan ahead and stock up!
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