Many Americans consume a protein-rich dinner and little or no protein in the morning.  If you are one of them, it’s time to rethink how you break your fast.  A nutritious balanced breakfast rich in protein is the best way to go. The first meal you eat has lasting effects on your day as well as your health.  Here's why.

HOW AM PROTEIN BENEFITS YOUR SHORT & LONG TERM HEALTH 

AM Protein gives you a steady energy boost.  It keeps your blood sugar from crashing mid-morning.

AM Protein curbs your appetite so you don’t overeat.  It increases the gut hormone which makes you feel full.  It also decreases the hormone that makes you feel hungry. 

AM Protein benefits your workouts.  Protein is necessary for muscle growth, tissue repair and recovery.  AM protein promotes muscle growth more than protein eaten at any other time of the day.

AM Protein raises the tyrosine levels in your brain.  This makes you feel alert and awake.

AM Protein boosts your metabolism so you burn more calories throughout the day.

AM protein improves your body’s response to high-carb foods for up to four hours.  Your blood sugar and insulin levels are better regulated after eating protein.

How Much AM Protein Should I Eat?

Shoot for 25-30 grams at breakfast (and at each other meal)

AM Protein Sources

Avocado toast with eggs, Greek yogurt with berries, oatmeal with nuts and fruit, banana almond milk smoothie, smoked salmon omelette.

The Takeaway

Eating a balanced, nutritious breakfast rich in protein is the best way to break your fast.  It helps you power through your day by providing steady energy and deflecting hunger.  It benefits your long-term health by building lean muscle mass, boosting metabolism and controlling your blood sugar.  Fueling your morning with protein is a simple way to boost your health, crush your workout and slay the day!

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Nutrition.org;  healthline.com; webmd.com;  medicalnewstoday.com;  healthyeating.sfgate.com