Morning Metabolism Magic: The Surprising Truth About Your First Meal

Protein builds and maintains your muscles, bones, and key metabolic processes like digestion.¹ Getting enough protein helps steady your blood sugar and keeps you satisfied longer.²

Carbohydrates deliver important dietary fiber that promotes gut health and regular digestion. Your body converts carbohydrates into sugars, particularly glucose, which fuels bodily functions and keeps your brain sharp, relaxed, and alert.

Carbs or Protein for Breakfast?

The Case for Protein

While you should aim to distribute your daily protein intake evenly throughout the day, ensuring you start your day with plenty of protein is key. Depending on your personal needs, eating 20-30 grams of protein at breakfast is a good place to start.⁴⁵

Loenneke JP, Loprinzi PD, Murphy CH, Phillips SM. Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance. Clinical Nutrition. 2016;35(6):1506-1511. doi:10.1016/j.clnu.2016.04.002

Research on older adults suggests that morning is the optimal time to reap protein’s muscle-maximizing benefits, supporting mobility and strength.⁴⁶

The Case for Carbs

Complex carbohydrates come from whole, unprocessed plant foods. These carbs provide plenty of beneficial phyto- (plant) nutrients to support your body’s various needs. In comparison, simple carbohydrates—like white bread and refined cereal—generally lack nutrients and rapidly convert to sugars in the body, increasing the likelihood of blood sugar spikes.³⁷

Consuming complex carbohydrates in the morning fuels your brain and body with its preferred source of energy (glucose) and provides beneficial dietary fiber. Dietary fiber is important for maximizing gut health and keeping your bowel movements regular.³

Some studies suggest that insulin sensitivity is higher in the morning, meaning your body may process carbohydrates more efficiently earlier in the day. This means your body is generally more responsive to insulin, a hormone that regulates blood sugars by helping glucose sugars enter your cells for energy.⁸

The Case for Including Both

Consuming protein with carbohydrates can help stabilize blood sugar levels after eating, keeping your energy more consistent and reducing cravings.⁹¹⁰

Eating more food at breakfast and less food at dinner is also better suited for your circadian rhythm, or your natural sleep-wake cycle. This can help support stable blood sugars, improve lipid levels, and reduce cravings.⁸

One study on older adults with obesity suggests that a breakfast rich in quality protein and carbohydrates can decrease appetite and cravings and reduce ghrelin (an appetite-stimulating hormone) levels after eating.⁹

Choosing a high-protein breakfast with heart-healthy (complex) carbohydrates can provide the balance you need to start your day.

Benefits of Protein in the Morning

Protein has many roles in the body, including producing enzymes, supporting digestion, and building and repairing muscle.¹ However, protein’s benefits can extend even further.

A high-protein breakfast can keep you feeling full and energized for longer, so you can make it to lunch without feeling hungry between meals.² Protein also supports blood sugar control. Unlike carbohydrates, protein typically has no effect on blood sugars. (Excessive protein—over 75 grams at once—might cause a delayed effect on blood sugar levels.)¹¹

Consuming protein alone or pairing it with carbohydrates promotes steady blood sugar levels, preventing sharp spikes that can lead to sudden crashes, often followed by cravings.¹⁰¹¹

High-protein diets can help support weight management by improving satiety (feelings of fullness) and lessening cravings.¹²

When To Eat Carbs

Eating a moderate- or high-carb breakfast may be beneficial if you plan to exercise in the morning. Your body needs glucose-derived energy to sustain itself through the physical demands of a workout and prevent energy depletion.¹³

For high-intensity training, eating a carb-centric breakfast up to 3-4 hours before your workout is optimal to prevent digestive issues. Planning ahead can be helpful, such as preparing overnight oats with fresh berries to load up on energy-producing carbohydrates and recovery-boosting antioxidants.¹³

Aim for less carbs if you know you’ll be less active. Besides supporting physical activity needs, some benefits of eating carbohydrates at breakfast include:⁸³

• Improved stress regulation
• Enhanced mood
• Boosted metabolism (i.e., burning energy efficiently instead of storing it as fat)
• Improved digestion

Like protein, spreading your carbohydrate intake evenly throughout the day is generally best for blood sugar control. However, athletes often carb-load in timing with their training to support energy and athletic performance.

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