Although we all know that breakfast is very important, sometimes it is really difficult to get up early to prepare. How do you eat breakfast when you only have 10 minutes to go out?
Many people ask whether it’s good to have a cup of protein powder for breakfast? Let’s put it this way, although you can get a variety of vitamins and minerals from food, protein shakes are a very convenient way to help you get these nutrients without eating a regular breakfast.
So a cup of protein powder in the morning is beneficial and harmless, so what kind of protein powder is the best for breakfast?
Why breakfast is a good time to eat protein powder
The plan for the day is in the morning. Starting the day with a nutritious breakfast can help us get through the day better. A large number of studies have shown that eating breakfast helps to lose weight and improve mental performance. Other studies have shown that protein in breakfast can help suppress appetite and suppress food cravings that may appear later in the day, commonly referred to as cravings.
Many people do not eat breakfast, or are not used to eating in the morning. Although protein shakes cannot replace a healthy and balanced diet, they can be used to supplement the diet to ensure that we meet our daily protein needs. For example, protein powder can be added to other ingredients to make a milkshake, which can increase the nutrition of the meal.
How much protein should I consume every day?
Currently, the reference nutrient intake (RNI) for adults is set at 0.75 g/kg body weight. Therefore, for a person weighing 60 kg, the average protein level to be achieved per day is 45 grams.
If you want to build muscle, this dose may be slightly increased to 2.2g protein per kilogram of body weight. The reason is that muscle fibers are damaged during exercise, and more protein needs to be consumed to rebuild and support the growth of new muscle tissue.
The sources of lean protein in the diet include chicken, turkey, fish, eggs, low-fat dairy products, legumes and other legumes. Compared with the same amount of protein in food, protein shakes can provide a lot of protein in a smaller amount of liquid. It is also a convenient way to meet our daily needs, especially for people who have difficulty supplementing enough protein in their diet.
Protein powder that can be added to breakfast
Protein powder is a simple way to supplement extra protein in the diet. It can provide a large amount of protein to the body when the budget is limited. There are many different types of protein powders to choose from, some of which are more suitable for breakfast.
1. Whey protein
This is one of the most common protein powders and a natural by-product of cheese making. There are three main types, whey protein concentrate, isolate and hydrolysate.
Whey Protein Concentrate is the most commonly used of these three. Each 100 grams contains 80 grams of protein, 5 grams of carbohydrates and 3 grams of fat.
The protein content in every 100g of whey isolate is higher, the total amount is 90g. It also has less fat and carbohydrates than concentrates. This is because the whey isolate is refined for better purity, which is usually a better choice for those who really restrict fat and carbohydrate intake. Whey hydrolysate is also a relatively refined protein, which can be quickly absorbed by the body. If you want to recharge your muscles as soon as possible after exercise, this is a good choice.
So the choice of protein powder may depend on your goals. Choosing whey protein concentrate may be the best choice for people who gain muscle, because excess carbohydrates and fats may also help. For people who want to lose weight and want to limit their weight, separation may be better.
Although these protein powders are good, in order to match the best macronutrients in your diet, you may want to eat other things at the same time as your breakfast, such as carbohydrates and fats. Fruits, nuts, butter, and oats are all good ingredients for milkshake.
2. Plant protein powder
Plant protein is a good choice for anyone. Even if you are not a vegetarian, research shows that, like other forms of protein, plant-derived protein can help build muscle. If you are intolerant to dairy products, or just want to limit your intake of dairy products, plant protein powder can help.
It is more important to choose vegetable protein powder with higher amino acid content, such as a mixture of two kinds of protein, or choose soybean as a complete protein. If you want to quickly replenish energy, you can add some fruits, vegetables, seeds and even spices to make a delicious breakfast milkshake.
delicious and healthy protein shake ingredients
To make breakfast more nutritious, consider the following ingredients:
1. Berries-rich in antioxidant vitamin C, which helps keep the body and cells healthy. Add a small amount of milkshake to unflavored or flavored milkshake to increase the taste.
2. Nuts and flaxseed-rich in vitamin E and selenium, help to keep the immune system functioning normally. Add 1-2 tablespoons of breakfast milkshake.
3. Spinach or kale-green vegetables, rich in vitamins and minerals.
4. Bananas are a good source of potassium and help regulate muscle contraction and nerve signals.
5. Oats-carbohydrates rich in fiber, are a good source of whole grains, can help maintain a longer-term fullness, and help maintain a stable blood sugar level throughout the day.
Whether your goal is to gain muscle or lose weight, eating protein shakes for breakfast is not harmful to your health. This is much better than skipping breakfast or eating unhealthy things.
There are many kinds of protein powder. You can also try to use some vegetarian food. Adding spinach or berries to breakfast protein shakes can enhance the nutrition of the milkshake and maximize the support of the immune system and overall health.