HOW TO INCREASE YOUR PROTEIN INTAKE AT BREAKFAST

Most North Americans do not lack protein in their diet. However, the way that the proteins are spread out during the day is often uneven. We tend not to eat enough at breakfast, and too much at supper time. Studies suggest that spreading your protein intake equally across your snacks and meals has multiple benefits, such as stabilizing hunger and satiety throughout the day, as well as promoting muscle and bone health in adults.

Ideally, a breakfast should contain between 20-30 grams of protein. As I've mentioned before, the combination of protein and carbohydrates will allow you to stay fuller for longer, as opposed to simply eating a toast with jam for example. Protein also stimulates dopamine production in the brain, which is a neurotransmitter that is crucial for motivation, movement and reward. Doesn't that sound like a great way to start your day?

For reference, here are a few breakfast items with their protein content. Notice how 1 tablespoon of peanut butter only has 3-4 grams of protein!

How can we increase our protein content at breakfast?

• Coffee: For those who are used to only drinking coffee in the morning and have a hard time getting some food in, there is ultrafiltered milk (Fairlife is one of the brands) available that offers 18 grams of protein per cup (!!). Some of them are also flavoured, which could be a nice option for making a homemade latte.

  
  

• Greek yogurt: Make yourself a yogurt parfait by combining your favorite fruits with some crunchy topics like granola, nuts and seeds, and a drizzle of honey or maple syrup! Psst. Try mixing in some cocoa powder or some cinnamon sometimes to switch things up.

• Eggs: They can be served in so many different ways. Whether you prefer them cold (as hard boiled eggs), scrambled, in an omelet or even on a breakfast sandwich, eggs are a great way to reach your protein intake in the morning.

• Oatmeal or cereal: There are so many ways to dress up these bowls. Instead of cooking your oats in water, try cooking them in cow's milk or soy milk. Add some nuts and seeds (hemp and pumpkin are especially high in protein), a drizzle of peanut (or any nut) butter or greek yogurt.

  
  

• Pancakes or waffles: Although you can find higher protein recipes, it is not necessary to change things up from what you're already doing. Simply serve them with greek yogurt and fruit, or even ham and cheese! The sweet and savoury blend might become a new favourite of yours!

• Smoothies: They are so versatile and can be personalized differently each day! To "beef up" your smoothie with protein, try adding greek yogurt, seeds (hemp, flax, chia), ground nuts, skim milk powder, cottage cheese, peanut/nut butters or even their powders if you prefer the consistency.

Remember that breakfast doesn't have to be a boring meal! You can make it fun and nutritious at the same time. Make it count 🍳

References:

- Aoyama S, Kim HK, Hirooka R. Distribution of dietary protein intake in daily meals influences skeletal muscle hypertrophy via the muscle clock. Cell Rep. 2021 Jul 6;36(1):109336. doi: 10.1016/j.celrep.2021.109336. PMID: 34233179. 

- Madonna M. Mamerow et al., Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults, The Journal of Nutrition, Volume 144, Issue 6, 2014, Pages 876-880,.ISSN 0022-3166, https://doi.org/10.3945/jn.113.185280.