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Breakfast foods are often either carbohydrate-rich, featuring foods like cereals, toast and bagels or high in fat, like the classic bacon and eggs. While these foods can fit into a balanced diet, there’s one key nutrient you should focus on: protein. Adding protein to your morning meal can deliver some seriously big benefits, from moderating hunger to balancing your hormones.

If you aren’t getting very much protein from your morning meal, here are just a few reasons why you might want to start adding this muscle-building, hunger-satisfying nutrient.

1. Protein is essential for many bodily processes.

Protein is one of three macronutrients, the others being carbohydrates and fats. Each is important for health, but  for building and repairing your tissues, such as skin, hair, organs, blood hemoglobin and muscles. When it comes to building and maintaining , protein is vital. And that muscle mass is crucial for a well-functioning metabolism, healthy aging and overall daily body functions.

Depending on your current eating habits and goals, you might be getting enough protein. For many people, including those who are active, more protein than the typical recommended minimum will provide more significant benefits.

For the average person, the current USDA recommendations suggest aiming to get 10% to 35% of your daily calories from protein, with 1.2 to 1.7 grams per kilogram of bodyweight as each day.

If you’re working to build muscle, you’ll likely want to shoot for more.  per kilogram of body weight is what you may need to support the new tissues and repair damage to muscles that result from strength training.

2. Protein at breakfast helps keep blood sugar and energy stable.

Adding protein to your breakfast, along with healthy carbohydrates and fats, will provide a more steady, prolonged energy boost, in part by .

Carbohydrates, particularly those without fiber, will spike your blood sugar – that can make some people feel groggy or sluggish once the spike crashes. Protein, on the other hand, doesn’t significantly affect blood sugar levels, so consuming it won’t spike your blood sugar and lead to energy crashes aftward.

Additionally, protein will help  when you’re eating a high-carb breakfast like a bowl of cereal. Protein takes longer to break down in your digestive system, potentially slowing the release of sugars into your bloodstream. This effect could improve your energy levels with a constant stream of energy.

3. A high-protein breakfast helps regulate appetite all day long.

Research repeatedly shows that consuming protein helps keep you feeling full for longer. Again, this is primarily due to the slow digestive process for protein. Studies Ěýłó˛ą±ą±đĚý that protein-rich morning meals, consisting of around 35 grams of protein, can help you stay full and satisfied for longer than lower, 13-gram protein breakfasts can.

But there’s more to protein’s hunger abating powers –  that eating a protein-rich breakfast positively influences hormonal and neural signals that affect how much you may eat during the day.

Hunger hormones influenced by protein intake include ghrelin and Ěý(±ĘłŰłŰ).Ěý suppresses hunger after a meal and is produced in the stomach and small intestine.  increases feelings of hunger by sending messages to your hypothalamus when your stomach and small intestine are empty.

Oh, and if you’re someone who skips breakfast, that habit may contribute to poor diet quality and less nutritious food choices throughout the day, including snacking on foods without much nutritional value that are high in fat and sugar. While eating any breakfast is helpful, higher-protein breakfasts have the most significant impact on reducing evening snacking and improving diet quality.

4. Getting protein in the first meal of the day helps maintain muscle.

Protein is vital for building and maintaining muscle. Even if you don’t lift weights and have no interest in building big biceps or quads, muscle is crucial for .

As you age, muscle mass tends to decline. After the age of 30, you’re likely to lose muscle throughout the rest of your lifespan. Maintaining or building muscle is associated with healthier, more , reduced  and lower . Low muscle mass interferes with your quality of life as you grow older and reduces your ability to remain physically active.

One proven way to combat muscle loss?  – and do so throughout the day. When you choose to eat, that protein is a significant factor in building and maintaining muscle. An analysis published in the  found that consuming a higher-protein breakfast and lunch helped people get more protein overall. It also spread out protein intake for optimal absorption and usage, a detail associated with higher muscle mass in older adults.

According to the , most people get the majority of their daily protein with their evening meal and the least amount with breakfast. However,  more evenly throughout the day will increase your ability to build and maintain muscle.

5. Your heart health may improve with a high-protein breakfast.

Skipping breakfast altogether is  an inferior lipid profile, which determines your cholesterol levels, triglycerides and your levels of “good” HDL and “bad” LDL cholesterol. Forgoing breakfast is also linked to increased blood pressure, insulin resistance and metabolic syndrome.

While any breakfast can help, including protein provides additional benefits for your heart. A study published in  found that eating protein at breakfast is associated with reduced diastolic and systolic blood pressure to a healthy range. A normal, healthy range for blood pressure reduces  of cardiovascular disease, including heart disease and stroke, vascular dementia, eye conditions and kidney disease.

How to Get More Protein at Breakfast

Convinced a high-protein breakfast is a smart move for your health, but curious about the best foods to achieve this? If you’re used to sweeter or carb-based breakfasts, you may be wondering how to balance the foods you enjoy with protein.

Meat and animal-based options are likely front of mind when thinking of adding protein. Eggs, ham, sausages, bacon and other traditional savory breakfast foods can boost your protein levels. But it’s wise to watch the sodium and saturated fats in some of these foods, as they can contribute to poor heart health and weight gain.

Look for lean, nutrient-dense options lower in unhealthy fats and sodium, such as eggs and egg whites, turkey bacon and sausage, and lean ham. Eggs are especially beneficial; they’re protein-packed and have  to increase meal satisfaction and encourage a healthy body weight compared to eating cereal for breakfast.

Dairy is another protein-packed option you can find in various delicious forms such as Greek yogurt, kefir, skyr, cottage cheese, and filtered, high-protein milk. Dairy also provides vital nutrients such as calcium, magnesium, vitamin D and  that contribute to a healthy gut microbiome, weight management, muscle maintenance and heart health.

Try adding high fiber and protein-packed nuts and seeds to yogurt, cottage cheese or smoothie bowls. You can spoon these dairy options into your oatmeal and top them with whole nuts and seeds or butters.

And if oatmeal or other whole grains are a preferred breakfast for you, some high-protein grain swaps or additions can boost the protein content of your morning meal. High-protein grains include amaranth, quinoa (a seed cooked and eaten like a grain), oats and spelt. A scoop of whey protein powder will boost your bowl even more.

Thinking outside the box with non-traditional breakfast foods can also add variety to your protein-based breakfasts. Consider adding cooked ground turkey crumbles, shredded chicken, lean steak slices, or other leftover lean meats to breakfast sandwiches, scrambles, and omelets.

Plant-based eaters can make delicious scrambles using soft tofu, with a sprinkle of turmeric for color. Consider adding beans and legumes to your breakfast for protein, fiber, and nutrients like iron and magnesium. While plant-based yogurts are available, they are typically lacking in protein. However, you can add protein-rich foods to vegan yogurt using hemp seeds, pea protein powder, spirulina, and more.

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Supporting your activity with nutritious foods  for performance, recovery, and results. Protein, fats, and carbohydrates are the three macronutrients that play crucial roles. But carbohydrates are especially important; they’re your body’s primary fuel source, providing the  your training, replenishing lost energy stores and boosting muscle repair.

Why Carbohydrates Matter When You’re Working Out

Your carbohydrate needs  the type, intensity, and duration of your training, body size and composition, and personal goals. Some carbs are high in fiber and nutrients that support long-term energy and balance blood sugar. Others are faster absorbing and give your body a quick boost of glycogen, which  and repair.

What’s glycogen? It’s made from glucose molecules bound together in long chains, and it’s the stored form of glucose in the body, reserved in your muscles and liver. When you exercise, your body uses up your glycogen stores to provide  your activity. Muscle glycogen is used chiefly by your muscles to produce force while you lift weights, run, bike, or perform other actions. Liver glycogen is used throughout your body as needed and powers your brain and spinal cord.

 with carbohydrates boosts muscle protein synthesis, vital for muscle growth. When you eat carbs, your insulin levels will spike, which is a good thing after a strenuous workout. Insulin acts like a delivery worker, transporting nutrients into your cells—that means your carbs will reduce muscle soreness and inflammation from training, allowing you to get back in the gym and perform again.

How to Choose the Best Carbs for You

The number one way to choose a post-workout carb? Decide what you like best! Enjoying your food helps you build healthy habits and stick to them. If you usually don’t eat a lot of natural sugars, after a workout is a fantastic time to add those into your diet. They will boost your recovery and can increase muscle if that’s your goal.

Starches and fiber are also essential components of carbs that support gut health and keep you feeling satisfied with your meals. If you’ve had a very strenuous or prolonged training session or your goal is to build muscle, choosing high glycemic carbs to eat post-workout is wise. Be sure to include high fiber, slow-digesting carbs for the rest of your meals to improve heart health and digestion, balance weight, and boost meal satiety.

The Best Carbs to Eat After a Workout

Once you’ve hit the gym or worked up a sweat, your body is  to accept nutrients that will go to work repairing tissues. While this “window” may be open for up to 48 hours, the  after your training are particularly optimal for packing in your post-workout carbs for the best results.

Here are the best carbs to choose for all of your post-workout needs.

1. Breads

Both whole and refined grain bread products are smart post-workout carb options. Breads are high on the glycemic index, which measures how quickly your blood glucose levels will spike after eating certain foods. Foods with a  under 55 are low GI, while foods higher than 70 are considered high GI.

While many people, especially  or who are sedentary, may do best eating low GI foods, choosing ones  will provide that shot of glucose that helps initiate muscle protein synthesis and tissue repair.

Whole grain options, while lower GI, provide essential nutrients that can boost recovery, such as manganese, selenium, calcium, and thiamine.

2. Pancakes and Waffles

Pancakes and waffles make excellent tasty post-workout meals. These flour-based breakfast favorites will increase your blood sugar and are conduits for other healthy foods such as fruit, protein powder, and yogurt.

A post-workout protein pancake made with wheat or oat flour and topped with fresh fruit is a delicious nutrient-dense way to support muscle growth and tissue repair. You can make your own or use a healthy pancake mix. If you’re gluten-free, try making cassava flour waffles.

3. Rice Cakes

Rice cakes are a popular food for bodybuilders because they’re low-calorie, carbohydrate-dense foods that come in many flavors and can be paired with other foods for a tasty post-workout snack. They range from about 60 to 90 on the glycemic index. Top them with fresh fruit, jam, honey, or Greek yogurt.

4. Crackers

Crackers such as stoned wheat thins and rye crispbread are tasty snack-sized post-workout carbs that can help replenish your glycogen stores. Adding high-protein foods as toppings will boost muscle protein synthesis, with insulin helping to shuttle the protein into your muscle cells. Try crackers topped with chicken, chickpeas, tuna, boiled eggs, or bean dip.

5. Cereal

Breakfast cereal is often thought of as sugar-laden and devoid of nutrients, but it can be a part of a healthy diet. Cereal is affordable and nutritious, especially since it’s fortified with many essential nutrients like folate and iron.

Skip the trendy high protein and fiber cereals since getting these nutrients from whole foods is a more affordable and practical option, and instead, stick to tried and true whole grain cereals for your post-workout carbs. Try puffed wheat, shredded wheat, and brown puffed rice cereal.

6. Cream of Wheat

Cream of wheat is a high-GI food made from finely processed farina wheat. It contains a bevy of vital  to support recovery after a workout, including iron and several B vitamins. Top your cream of wheat with milk, such as filtered high protein varieties and fresh fruit for even more post-workout support.

7. Oatmeal

Versatile, comforting, and easy to prepare, oatmeal is one of the best carb-based breakfast foods enjoyed post-workout. It’s packed with vitamins and minerals like iron, magnesium, zinc, manganese, and selenium while high in fiber and protein.

Try adding fruit, maple syrup, honey, nuts, and greek yogurt to your oatmeal for a nutrient-dense post-workout treat.

8. Rice

Rice is a popular grain for a good reason. It’s a staple food worldwide,  carbs, fiber, and nutrients like iron, thiamin, and manganese. White rice is a high GI food at 70, while  has more fiber and nutrients than white and is only slightly lower on the glycemic index at 68.

Both white and brown rice contain magnesium, an essential nutrient for supporting muscles, nerves, and bones. Magnesium helps boost  post-workout and is an electrolyte lost in sweat during intense or prolonged exercise, making it important to replenish post-workout.

9. Millet

Millet is a grain that’s less commonly consumed than rice, but it’s worth adding to your post-workout meal. It’s a high GI gluten-free grain that’s relatively , adding to its appeal as an after-training food. Like rice, it contains magnesium and manganese – and millet pairs well with seafood, in salads, and as a base for grain bowls.

10. Pasta

Pasta or noodles made from wheat, rice, corn, cassava, or other grains is fantastic to have on hand for a post-workout meal. Adding protein and veggies to pasta or noodle-based dishes is easy with endless options and flavor combinations.

11. Ripe Bananas

Ripe bananas provide a quick source of easily digested carbs after your workout, along with essential vitamins and minerals to support electrolyte balance and muscle repair. These include potassium and magnesium. Unlike green or , the ripe or overripe fruit’s sugar content is faster to absorb and get to work replenishing your glycogen stores.

12. Melons

Packed with vitamins A and C and potassium, cantaloupe is a hydrating and refreshing fruit perfect after a workout. It’s high on the glycemic index at around 65 to 70. Try it paired with savory ingredients like zucchini and ham or in a smoothie with mint.  is another delicious water-packed melon that packs a nutrient punch with lycopene, vitamin C, and vitamin A. This summertime favorite is high GI at 76, with half of the sugar coming from fructose, one-quarter glucose, and less than one quarter from sucrose.

13. Mango

Super flavorful mango is so versatile as a post-workout carb. You can eat it out of hand, in a smoothie, tossed into a chicken salad, made into ice pops, or as a sweet element in a curry. Packed with carbohydrates, vitamins A, E, and C, it also helps to  that can cause muscle soreness after a strenuous workout.

14. Potatoes

Fluffy, comforting white and sweet potatoes are perfect post-workout carbs. They’re starchy and nutrient-dense with more potassium than bananas, vitamin B6, and magnesium and can be eaten any time of day.  that potatoes are as good as energy gels at supporting energy levels for your workouts.  that potatoes are a solid choice as a whole food carb source for a post-workout meal.

15. Beets

This sweet root vegetable is an all-around star for supporting your training. Beets have  for their ability to support endurance workouts by increasing cardiorespiratory performance. As a post-workout carb, beets are high in natural sugars and Ěý±čłó˛âłŮ´Ç˛ÔłÜłŮ°ůľ±±đ˛ÔłŮ˛ő.Ěý beets can help aid muscle recovery and reduce pain after intense exercise like sprinting.

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