- Eating a high-protein breakfast promotes sustained energy and reduces mid-morning crashes
- Protein increases fullness, helping to reduce unhealthy snacking and aid weight management
- Aarhus University study links protein-rich breakfasts to improved concentration and cognitive function
Eating a nutritious breakfast helps you start the day on the right note. Protein is an essential macronutrient that should be a part of your breakfast. A high-protein breakfast can benefit your health in more ways than one. Protein takes longer to digest than carbohydrates, leading to a more sustained release of energy. This helps prevent the energy crashes often associated with sugary or low-protein breakfasts. Protein can also help with weight loss by promoting satiety. High-protein breakfasts can increase feelings of fullness, reducing the likelihood of snacking on unhealthy foods later in the morning. This can help with weight management and also improve dietary quality. Additionally, protein is well-known to support muscle growth and maintenance, which is particularly important if you exercise daily.
Adding to these benefits of a high-protein breakfast, a study has revealed that it can also help boost focus. Research from Aarhus University indicates that consuming a protein-rich breakfast increases satiety and improves concentration compared to high-carbohydrate or no-breakfast routines.
How protein boosts focus
1. Improved concentration: Protein influences neurotransmitter production, including dopamine and norepinephrine, both of which play essential roles in concentration, alertness, and mood regulation. This means that a protein-rich breakfast can help you stay sharp during those mid-morning tasks.
2. Blood sugar regulation: Eating a high-protein meal can help stabilise blood sugar levels. Steady blood sugar levels prevent the spikes and drops that can lead to fatigue and brain fog, allowing you to maintain focus for longer periods.
3. Cognitive performance: Studies have shown that consuming protein in the morning can enhance cognitive functions such as memory and problem-solving skills. This can result in a more productive day, whether at work or school.
Some major findings of the study include:
Boosted concentration
People who ate the protein-rich breakfast performed better on concentration tests before lunchtime compared to those who skipped breakfast.
Increased fullness
The protein-rich meal made participants feel significantly fuller and more satisfied than the carb-heavy meal or no meal at all. Some participants even struggled to finish the entire protein-rich breakfast because it was so filling.
No automatic weight loss
Even though the participants felt fuller, they didn't naturally eat less at lunch or dinner. Their total calorie intake for the day remained about the same regardless of what they had for breakfast.
Calorie quality matters
The study showed that even if two meals have the same number of calories, the one with more protein will keep you full much longer than the one with more carbs.
Tips to add more protein to breakfast
1. Incorporate eggs: Eggs are a fantastic source of complete protein. Try scrambled, boiled, or poached eggs, or add them to an omelette with vegetables.
2. Greek yoghurt: Swap regular yoghurt for Greek yoghurt, which contains nearly double the protein. Top it with fruits, nuts, or seeds for added nutrients.
3. Protein smoothies: Blend protein powder with fruits, spinach, and nut butter for a quick and easy breakfast. You can also add oats for extra fibre.
4. Nut butter: Spread almond butter, peanut butter, or other nut butters on whole-grain toast or add them to smoothies for a protein boost.
5. Quinoa or chia pudding: Prepare a breakfast bowl with quinoa or chia seeds soaked in milk or a dairy-free alternative. They are rich in protein and can be flavoured with fruits and spices.
6. Cottage cheese: Pair cottage cheese with fruits or nuts for a protein-rich breakfast that also adds a creamy texture.
According to the Danish Study, eating a high-protein breakfast is a great brain hack to help you stay sharp and avoid hunger pangs during the morning. However, if you are trying to lose weight, simply switching to protein for breakfast might not help; you still need to be mindful of what you eat the rest of the day.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
