At PLT Nutrition, we recommend prioritizing protein in your diet regardless of your dietary style or goals, but if your goal is fat loss, protein is especially the key macro. You can’t eat protein all day if you don’t start early, so let’s talk about the benefits of a protein dominant breakfast/first meal of the day.
Satiety and Hunger Regulation Protein-rich foods tend to be more satiating than carbohydrates or fats. Including protein in your breakfast can help you feel fuller for longer, reducing the likelihood of overeating later in the day. This can be particularly beneficial when you're working towards important goals and find yourself surrounded by tempting sugary snacks etc. in the workplace or at home
The thermic effect of food (TEF) refers to the energy expenditure required for digestion, absorption, and processing of nutrients. Protein has a higher TEF compared to carbohydrates and fats, meaning that your body expends more energy (calories) to digest and process protein. This can contribute to a slight boost in your metabolic rate, which can be advantageous when you're aiming to lose fat.
Preservation of Lean Muscle Mass
Protein is crucial for maintaining muscle tissue, and consuming an adequate amount can help minimize muscle loss whilst losing body fat
Blood Sugar Control
Including protein in your breakfast can help stabilize blood sugar levels. When you consume carbs alone, they can lead to rapid spikes and crashes in blood sugar, potentially triggering hunger and cravings. Protein can help moderate these fluctuations and provide a more balanced energy release.
Protein-rich foods often contain essential nutrients like vitamins and minerals that are important for overall health. Starting your day with a nutrient-dense meal can set a positive tone for the rest of your meals.
Amino Acid Availability
Amino acids are the building blocks of protein and play a vital role in various bodily functions. Consuming protein in the morning provides your body with a steady supply of amino acids throughout the day, supporting various physiological processes, including immune function and hormone production. Cognitive Function
Protein consumption supports the production of neurotransmitters that play a role in mood regulation and cognitive function. Starting your day with a balanced meal that includes protein can contribute to better mental clarity and focus.
Muscle Recovery and Repair
If you train or exercise or engage in any physical activity, consuming protein in the morning can help in muscle recovery and repair.