Boost your energy & curb cravings: why breakfast protein matters

Feeling sluggish and battling constant sugar cravings? The answer might be simpler – and tastier – than you think: prioritize protein at breakfast.

Fuel your day the right way

For years, we’ve been told to focus on complex carbs and sugary cereals for a morning boost. But research increasingly points to the power of protein. Starting your day with a substantial protein portion not only hits your daily goals early, but it actively combats those afternoon energy slumps and relentless sugar urges. Current guidelines suggest approximately 1.2 to 1.6 grams of protein per kilogram of body weight – a number that can fluctuate based on your activity level and age.

Strength training or a physically demanding job? Bump that number up. A more sedentary lifestyle? Adjust accordingly. The benefits are clear: a high-protein breakfast balances blood sugar, boosting satiety and dramatically reducing appetite throughout the day.

The science behind the protein power

Nutritionist Rhian Stephenson, founder of supplement brand Artah, advises aiming for around 1.2 grams of protein per kilogram of body weight. “Plus, studies show that front-loading your day with adequate protein improves satiety and decreases appetite,” she explains. When it comes to building muscle, hitting 25 to 30 grams per meal is a solid starting point. While exceeding 35 grams in one sitting doesn't necessarily hinder progress, the body’s ability to efficiently absorb and utilize that much protein simultaneously remains uncertain.

Instead of focusing on a single massive protein dose, concentrate on consistently meeting your daily protein needs – often in the 1.5 to 2 grams per kilogram range for active individuals – spread across all meals and snacks. Muscle growth hinges not just on protein intake, but also on sufficient time under tension during strength training, adequate rest, and overall nutrient adequacy.

Beyond the egg: creative high-protein breakfasts

Don’t limit yourself to scrambled eggs! From savory to sweet, a plethora of options can pack a protein punch. Think high-protein pancakes, frittatas, or Greek yogurt bowls. Mixing it up helps maintain consistency and prevent breakfast boredom. Prioritize the trifecta – protein, fiber, and healthy fats – for sustained fullness and optimal cognitive function.

Here are a few quick wins:

High-protein yogurt bowl

Nutritionist Farzanah Nasser swears by this recipe, delivering a whopping 30 grams of protein and 13 grams of fiber. It’s loaded with probiotics for gut health and keeps you fueled until lunchtime. Ingredients: 150g 0% fat Greek yogurt, ¼ to ½ cup kefir, 20g shelled hempseed, 20g ground flaxseeds, 1 tsp chia seeds, 1 heaped tsp oats, 1 heaped tsp almond butter. Top with your favorite fruit and a drizzle of honey.

Spinach scramble

Sophie Bertrand from Lingo by Abbott’s recommends this speedy breakfast. Packed with vitamins and antioxidants, it’s a quick way to kickstart your day. Ingredients: 3 large eggs, ¼ cup low-fat cottage cheese, ½ cup fresh spinach, 1 tsp olive oil, salt and pepper to taste. Optional: 1 tbsp chia or hemp seeds.

Peach smoothie

Jessica Shand, a naturopathic nutritionist, touts this smoothie for its 30+ grams of protein and blood sugar balancing benefits. Ingredients: 200ml organic kefir, 50ml unsweetened almond milk, 1 scoop protein powder, 1 tsp maca powder, 1 tbsp bee pollen, 1 peach, 1 cup frozen raspberries, ½ cup frozen avocado, ½ cup frozen mango, 2 tbsp hemp seed, 1 tbsp nut butter.

Tofu scramble

Rohini Bajekal highlights this vegan option, rich in essential amino acids and herbs. It pairs perfectly with sourdough or rye bread. Ingredients: 150g firm tofu, 30g chickpea flour, 30g spinach, 2 tbsp nutritional yeast, 1 slice wholemeal bread, ½ avocado, 1 tbsp olive oil, ½ small onion, diced, ¼ bell pepper, diced, ½ tsp turmeric, ¼ tsp paprika, ¼ tsp cumin.

The bottom line

Prioritizing protein at breakfast isn’t just a trend; it’s a strategic approach to sustained energy, appetite control, and muscle building. Don’t settle for a morning slump – fuel your body the right way.