I need protein in the morning…and sometimes its not eggs.
Do you eat crap for breakfast? By crap I mean a load of sugar that comes in a wrapper or box. If you do, take my advice- get some protein in, your body (and maybe your boss) will thank you later.
Starting your day off right can make all the difference. When you eat concentrated sugary products first thing in the morning, with no protein and no real nutrients (let’s face it, your 90 calorie granola bar doesn’t have much to offer), you’re not reaching your optimal health.
Why you need protein in the morning-
1. ALERTNESS. Who doesn't want to be alert? Protein provides amino acids that can directly influence the neurotransmitters in your brain. That’s right- WHAT YOU EAT HAS AN IMPACT ON YOUR BRAIN(1). Getting in the amino acids that your brain needs to function optimally can help you to feel alert and awake; there are a TON of people I talk to in the morning that are clearly not getting in protein at breakfast.
2. HUNGER. Are you hungry before snack time or lunch? The University of Missouri recently completed a study showing that eating a protein rich breakfast can reduce food cravings and keep you fuller longer(2). Eating a meal high in carbohydrates first thing in the morning can result in you being hungrier faster- carbs are digested more rapidly than both protein and fat.
3. WAKE UP. WAKE UP. WAKE UP. Feel like your dragging? How was that bowl of cereal or plate of pancakes? Meals rich in carbohydrates can increase tryptophan levels, making you sleepy and relaxed; protein rich meals can increase tyrosine levels, which can increase energy(3). Which do you need in the morning- sleepy and relaxed or more energy and power?
4. WEIGHT- Have some to loose? Protein rich meals in the morning may help. Not only do they help with all of the above, but they were also found to help increase satiety throughout THE ENTIRE DAY(4). A high protein breakfast has been found to decrease levels of ghrelin- a “hunger hormone.”
Those of you that have followed me for a while know I’m a fan of EGGS (I’ll post about that later), but I don’t always have time to make them, or feel like eating them.
When I do, a vegetable almost ALWAYS is sitting by their side. I’m OBSESSED with giving some broccoli (or any other veggie) a quick stir fry with coconut oil, salt and pepper and then setting it by my pastured, organic gems (EGGS).
I’ve also been known to bake them, especially if I’m in a rush. I just throw some already cut up veggies in a dish, with some lightly scrambled eggs on top. If I’m really getting crazy I’ll even sprinkle some cheddar on top when they're done.
If a day comes along and I’m not in the egg mood (which is rare)… I’ll get creative and be frantically looking for something else with protein. This last week I let some organic frozen berries set out to thaw a bit, I mixed some vanilla protein powder with unsweetened almond milk- and poured on top. It tasted like a dessert; trust me- better than pancakes (who decided frying cake was appropriate in the morning anyways).
I also love a banana covered in almond butter, almond milk, walnuts and unsweetened coconut. Fast, easy and healthy!