It’s a weekday, your morning is rushed as usual, and all you ended up having for breakfast is an espresso & a granola bar. Next thing you know, it’s 11 a.m. and you’re already starving.
Next thing you know, you are looking for any source of sugar that promises even the slightest boost in energy and mood. Usually the candy jug at work...Then 15 minutes after, the self-remorse kicks in, not to mention your stomach doesn’t feel well and you will be regretting this decision during your afternoon workout. Is this sounding familiar?
Unfortunately, this story isn’t really exaggerated and it’s one I often hear from my athletes that start in our nutrition coaching program. One of my main goals in working with clients is to fuel them properly to support training and racing goals, and perhaps even more important- also their busy lifestyles so that they can be the best spouse, parent, and colleague to those around them. While everyday nutrition can be scary, protein is far too often forgotten. Unfortunately, we tend to consume too little protein for breakfast and instead, eat the majority of daily protein at dinner. The higher amount of protein (greatly exceeding 30g of protein) typically consumed at dinner time cannot be stored for later use and is either used for energy or stored as fat.
A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure, satiety hormones, glucose regulation and by decreasing the desire to snack at night .
High protein breakfasts have also been shown to improve the body’s response to a high carbohydrate food up to 4-hours after the breakfast meal by improving blood sugar control and insulin levels after consuming carbohydrates.
It lives up to its reputation as the most important meal of the day. So, when making your next breakfast choice, consider how much protein you have on your plate. Your first meal of the day can have long lasting effects throughout your day and on your long-term health!
1) Scrambled eggs with toast
2) Protein Pancakes
3) Protein Porridge
4) Frittata
5) Omelette
6) Chia Seed pudding
7) Salmon & Avocado Bagel
8) Protein French Toast
9) Breakfast Burrito
10) Greek Yogurt Bowls
SPECIAL NOTE FOR ENDURANCE ATHLETES :
Protein is a vital to :
Support muscle growth and speed up recovery while preventing muscle degradation
Builds, maintains, and repairs your body’s cells
Provides all essential amino acids for function and performance
Optimizes bone health and development
Stabilizes blood sugar levels throughout the day
Improves appetite control and reduces cravings
Helps in body composition goals and weight loss maintenance
Marine LENEHAN, sports nutritionist, massage therapist & yoga teacher
Comments