Spring break is over, and we are all back to our routines with time to renew our intentions.
Continuing with our High Protein Meals in March, today is time for Breakfast. But, is it really the most important meal of the day?. We have all heard this before but is it true and does it make a difference what we are eating for breakfast?
Eating breakfast can help but it is not as helpful as eating a breakfast that is high in protein. Research has shown that by eating a breakfast that is high in protein, people are more likely to achieve their weight loss goals and to maintain extra weight off.
What are exactly Proteins?
Proteins are large and complex molecules that play important roles in our bodies. They are made up of hundreds and hundreds of smaller units called amino acids. There are 20 different types of amino acids that can be combined to make a protein. Some of them we
Proteins have different functions in the body: antibodies (defense against viruses for example), enzymes (helping in biochemical reactions), structure (supporting and forming cells). And when it comes to nutrition eating enough amount of protein its proven to help feeling satiated for longer without affecting your blood sugar levels.
Protein is a macronutrient which means that the body needs it in large amounts and cannot store it so it needs to be constantly consumed and replenished.
Breakfast helps to kick start your metabolism which helps you to burn calories through out the day. A breakfast high in protein helps you to feel full so you are less likely to snack through out the day. Good sources of protein include fish, poultry, beans, nuts and whole grains. Nuts, eggs, and whole grain breads are quick and easy source of protein to start your day of right. So we conclude it is true that a high content protein breakfast is good for you.
How Much Protein Do I Need?
It is a myth that extra protein builds “more muscle”. Muscle fibers are made of muscle cells that can “grow” and become thicker through exercise. Bodies need a modest amount of protein to function well. Extra protein doesn’t give you extra strength. According to the U.S. Department of Health and Human Services:
- Teenage boys and active men can get all the protein they need from three daily servings for a total of 200 grams,
- For children age 2 to 6, most women, and some older people, it is recommended two daily servings for a total of 150 grams and,
- For older children, teen girls, active women, and most men, the guidelines give the nod to two daily servings for a total of 180 grams.
And of course not all your protein source choices have to be from animal origin, so here is a short list of non animal sourced protein options