How a protein-packed breakfast can boost your health

What is protein and why do we need it?

Protein is an essential macronutrient your body needs to stay in top form. It supports muscle growth and strength, aids in the repair of tissues, promotes faster wound healing, and plays a key role in the growth of new cells. A protein-rich diet also helps maintain strong bones, supports healthy digestion, regulates hormones, and reinforces your immune system.

Helena Barham, Nutritional Therapist, Functional Medicine Practitioner, and Founder of Nourish&Be, London, UK, explains that around 15% of your body weight consists of protein, which is made up of skin, bones, hair, nails, organs and other tissues.

"Proteins are made up of smaller units called amino acids," she says. "Think of proteins like a beaded necklace, with each coloured bead being a different amino acid.

"There are over 500 amino acids in nature, but only 20 in humans. Of the 20 amino acids, 9 of them are essential - this is because we cannot make them, so without acquiring them through diet we would be unable to function properly."

Barham warns that a lack of protein in your diet can seriously impact your health in various ways.

How much protein should you eat a day?

In the UK, most adults are recommended to eat 0.75 grams of protein for every kilogram of body weight each day. This amounts to around 45 grams daily for a 60 kilogram woman and 55 grams for a 73 kilogram man.

"0.75 grams per kilogram might be enough for adults doing minimal activity," says Barham. "However, functional needs might be better met with 1 gram for low activity, 1.3 grams for moderate activity, and 1.6 grams for people with high activity levels."

"Long-term, I would not recommend going over 2 grams per kilogram per day, as this can lead to adverse reactions," she adds.

Barham suggests that consuming animal products is the best source of protein because they contain all the essential amino acids that humans need.

Why is having a high-protein breakfast good for you?

Protein sends signals to your brain that you're full. This means it helps to regulate your appetite and curb the urge to overeat.

Barham explains that if you start your day with a low-protein breakfast - such as a bowl of cereal and milk - this won't give you that same feeling of fullness.

"In this case, you might be inclined to eat more than you need," she warns. "It may also lead to a blood sugar spike and crash, leaving you hungry by mid-morning and reaching for the biscuits.

"On the other hand, starting your day with enough protein can leave you feeling satiated and protected from the blood sugar roller coaster."

"In relation to the previous point, if our bodies are not in a healthy enough state, they will not feel safe enough to reproduce, as this process requires a significant amount of energy," she explains.

"Being persistently low in protein isn’t exactly sending signals of health and environmental safety to your body, so it will not prioritise sex hormone production. In practice, low protein intake is associated with lower sex hormone levels."

Who might a high-protein breakfast be good for?

While many people can benefit from a high-protein breakfast, certain groups may experience even greater advantages.

She warns, however, that eating more protein than your daily recommended amount isn't without its downsides. Protein has an acidifying effect on the body, so she recommends including plenty of vegetables and citrus fruits to help balance it out.

Barham says: "Don't overdo it. Eating too much protein could lead to fatigue, as your body has to divert its resources to digestion. Some people can't stomach the idea of eating too much in the morning anyway.

"I'd recommend a smaller meal than lunch, but focused on protein."