Protein breakfast ideas
How much protein should you eat, and which foods really pack a punch? Find out how to get all the protein you need and when to up your intake. Interested in trying our FREE 7-day healthy protein breakfast ideas plan?
Protein is an essential nutrient, responsible for multiple functions in your body, including building tissue, cells and muscle, as well as making hormones and anti-bodies. Studies also suggest that as we get older we may benefit from eating more protein because it helps minimise the muscle loss associated with aging. How much protein should I eat? For most people, a daily dose of around 0. 8-1g of protein per 1kg of body weight is recommended. For weightlifters and strength athletes, 1.
2g of protein per kg of body weight is recommended per day, with a recommendation of 1. Can you eat too much protein? For most of us, our daily protein requirements are easily achieved by a healthy, balanced diet. One of the main issues with our Western diet is that our breakfasts and lunches are often low in protein but high in carbohydrates, with a protein-packed evening meal.
It is better to spread your protein intake throughout the day. One medium egg has around 6g of protein in an easily digestible form. A healthy omelette is a good way to start the day and is a good recovery snack, too. Try our healthy egg recipes and read about the health benefits of eggs. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow- and fast-release whey and casein proteins.
Read more about the best calcium-rich foods. YogurtA combination of casein and whey protein, yogurt is a great protein-rich food. Since some of the lactose is removed, it may be a useful option if you are lactose intolerant, but check with your healthcare professional if you have any concerns. Try making your own healthy bio yogurt. While slightly higher in fat than other varieties, salmon packs in heart-healthy omega-3 fatty acids, which can reduce joint stiffness and inflammation.
