Breakfast provides the body and brain with fuel after an
overnight fast - that's where its name originates, breaking the fast! Without
breakfast you are effectively running on empty, like trying to start the car
with no petrol!
Breakfasts packed with 15
grams of protein or more will help turbocharge your mornings – and might even
help you eat less during the rest of the day, says dietitian Brigitte Zeitlin.
"Protein is a crucial part of breakfast because it supplies your energy
for the morning, keeping you awake, alert, and focused," Zeitlin told SELF.
Each and every body part
requires protein to function, from red and white blood cells to hair and skin
(all made of protein.) Eating protein at every meal stabilizes our blood sugar
levels, helping with everything from mood to weight management to nervous
system health.
The amount of
protein you need in your diet depends on your weight, age and health:
· 0.75 g/kg for adult
women
· 0.84 g/kg for adult
men
·
Around 1 g/kg for pregnant and breastfeeding women, and for men and
women over 70 years
1. Egg white scramble
With 3.6 grams of protein in each egg white, a quick
scramble with fresh veggies and herbs can give you enough protein and fiber to
fuel your morning. Add a piece of whole grain toast on the side for some extra
oomph. Learn more about why you should add eggs to your diet here.
2. Greek yogurt with fruit, nuts, and oats
If you need protein in the morning, Greek yogurt is an
excellent source — it contains more than 17 grams per half-cup serving. Add
strawberries, blueberries, or sliced peaches for a bit of carbohydrate, a pinch
of nuts for added protein and healthy fat, or a sprinkle of oats for more
flavor and fiber.
3. Protein pancake
Sometimes you just feel like a pancake. But try these
recipes from Greatist for high-powered variations. With protein powder and
mashed banana, you’ll increase your fuel and lower the amount of fat in each
serving.
4. Frittata egg muffins
Perfect for a breakfast on the go, Tone It Up has a great
recipe for frittata egg muffins that are filled with protein, thanks to all of
the egg whites and Greek yogurt. And with chopped spinach and mushrooms, they
have plenty of flavors, too.
When it’s too hot to cook, protein smoothies are the
answer to quick-but-nutritious high-protein breakfasts. Try one of these
recipes from Fitness, packed with almond milk, whey protein, and a
healthy combo of fruits and veggies.
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