Suffice it to say, you’ll want to be sure to feature this macronutrient in every meal, including breakfast.
To figure out the best amount of protein for your individual health, consult a registered dietitian nutritionist, because age, gender, and factors like pregnancy can affect how much protein you need. “For someone on the smaller side, I’d recommend 15 to 20 g of protein per meal - breakfast, lunch, and dinner - and 20 to 25 g for someone who is larger,” Ansel says. Food and Drug Administration (FDA), the average person should shoot to get 50 grams (g) of protein per day. Indeed, a small study found that eating a high-protein breakfast, which researchers defined as including 35 grams of protein, helped suppress participants’ appetite and reduced unhealthy evening snacking.Īccording to the U.S. Protein also takes more energy to digest than refined carbohydrates like white rice, bread, and pasta, meaning prioritizing protein may aid weight loss. In addition to being one of three macronutrients (the other two are fat and carbohydrate) your body needs to function properly, as Washington State University notes, protein helps keep you full, according to Harvard Health Publishing. By spreading out your protein intake throughout the day rather than consuming it all in one sitting, research in the June 2014 Journal of Nutrition showed you’ll recover better after exercise, among other benefits. “Unlike carbs or fat, the body can’t store protein, so we need to consume it at regular intervals throughout the day,” says Ansel. That’s a mistake, says Karen Ansel, RDN, the Syosset, New York–based author of Healing Superfoods for Anti-Aging. While most Americans get enough protein overall, per Harvard University, many start the day off with carbohydrate-heavy breakfasts like granola, cereal, and pastries, jamming protein into only lunch and dinner. “Starting the day with a balanced breakfast helps us feel energized, satisfied, and in a better mood throughout the morning,” says Malina Malkani, RDN, of Rye, New York, creator of Solve Picky Eating. If you wake up famished or are prone to afternoon slumps, you may be lacking protein as a fuel source in your morning routine.
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