Keeping your protein intake at the ideal level keeps your energy levels steady and supports your training goals. As mentioned before, protein is involved with nearly every different cellular function that we have. Protein makes up things like hormones and enzymes, builds and repairs muscles, among many other things. How much protein you need per day depends on your age, sex, activity level, etc. Including the ideal protein in each meal prep from breakfast to dinner should be a main concern.
Breakfast is the most important meal of the day! I’m sure you’ve heard that phrase from teachers, parent, coworkers, etc. In a 2007 study performed on 20,000 men that consuming breakfast could help prevent weight gain compared with skipping breakfast. But, eating primarily refined carbohydrates in the morning can lead to a blood sugar spike followed by a blood sugar drop which signals the brain it’s time to eat again. So, ditch the sugary cereals and make sure to incorporate protein rich options in your meal prep instead. This will help sustain blood sugar levels through the morning and even influence your food choices in the rest of your meals.
Carefully planning your protein consumption between your meal prep is very important. If trying to consume 100g of protein, it’s not ideal to eat say10 grams for breakfast, 30 grams for lunch, and about 60 grams of protein for dinner. Instead, eating a bigger portion in your breakfast & lunch and the least at dinnertime would be perfect. Another better option would be getting about the same amount of protein in each meal prep. This allows your body to properly digest it.
Incorporating more protein into your meal prep especially for breakfast, it isn’t as hard as it seems. You don’t have to strictly eat meat in order to reach the ideal protein intake. Including things such as eggs, greek yogurts, and oats is a perfect way to get a good amount of protein for the day. A good example of this would be eggs, some turkey bacon, an english muffin, some fruit, and low fat milk. Depending on your personal daily goals, amounts of each would vary.Eating higher protein amounts in the morning can help curb appetite later in the day.