December 4, 2023

Healthy Breakfast

I really like this Healthy Breakfast

8 Protein-Packed Breakfast Smoothies for Steady Energy

Smoothies are the perfect on-the-go breakfast: They’re fast and easy to make, and a convenient way to fuel up for the day or recover after a workout. They’re also a great way to get more protein into your morning.

Research has shown many benefits to enjoying breakfast, particularly when protein is involved. The American Society for Nutrition states that consuming a high-protein breakfast assists with better blood sugar control, reduced nighttime cravings, and increases in muscle mass. Consuming a breakfast that contains at least 18 grams (g) of protein was found to be an effective weight loss strategy, as it reduced participants’ intake of calories later on in the day, according to a meta-analysis published in August 2021 in the journal Nutrients. And people who drank a high-protein beverage at breakfast time gained more muscle and strength compared with those who consumed it at lunch or dinner, according to results of another study published in December 2021 in the Frontiers in Nutrition.

Despite these benefits, most Americans are not including enough protein in their morning meal, according to the American Society for Nutrition. Smoothies can be a tasty solution.

So how much protein should you be aiming for in your morning smoothie? The optimal amount you need in a day varies depending on factors including age, sex, body size, and activity level, according to the Academy of Nutrition and Dietetics. Estimates vary, but generally range from 0.8 g, per the Institute of Medicine, to 1.2 g, per other research, of protein per kilogram (kg) of body weight per day. That means a person who weighs 130 pounds needs to consume between 47 and 71 g of protein, total, each day. This amount should ideally be spread out over the day, because your body can only handle so much protein at once.