Protein is a hot topic, and for good reason. It plays a crucial role in our overall health, helping with everything from athletic recovery to appetite regulation, muscle preservation as we age, and more. But one common question keeps popping up: Does eating more protein at breakfast offer specific benefits?

Before we dive into a recent study that investigates this question, let’s recap some general protein guidelines:

• How much protein do we need? Most people benefit from consuming around 1.2 to 2.2 grams of protein per kilogram of body weight. If you’re very active, trying to gain muscle, or over 65, aim for the higher end of that range. Another simple way to ensure you’re getting enough is to include one to two palm-sized portions of lean protein in each meal.
• Animal vs. plant-based protein: Don’t get too hung up on the source. While animal proteins are slightly more bioavailable, what really matters is that you eat enough protein from sources you enjoy, digest well, and that align with your personal values.

Now, let’s find out if timing matters—specifically, if eating more protein at breakfast makes a difference in muscle mass, strength, and synthesis.

The Study: Protein Timing and Muscle Health

The research reviewed scientific papers focusing on how protein intake impacts muscle mass, strength, and muscle protein synthesis (the process your body uses to build muscle).

Participants included adults of various ages, and the study explored how having a high-protein breakfast might influence:

1. Muscle Mass
2. Muscle Strength
3. Muscle Protein Synthesis

The motivation behind this focus is that breakfast typically contains the least protein of any meal, regardless of age. Most people tend to consume more protein—and more calories—later in the day. However, some studies suggest that spreading protein intake more evenly throughout the day could be more beneficial for muscle maintenance and growth.

What the Research Found

Here’s what the researchers discovered:

• Higher Protein Breakfasts: Having a protein-rich breakfast was linked with greater lean muscle mass in both younger and older adults.
• Muscle Strength: The evidence was less clear when it came to muscle strength. Some studies showed a link between high-protein breakfasts and better strength, particularly in middle-aged women, while others found no significant associations.
• Muscle Protein Synthesis: As with strength, the impact on muscle protein synthesis was inconclusive.

Limited evidence also indicated that spreading protein intake evenly across meals might help in maintaining muscle mass. For older adults, in particular, starting the day with a protein-packed breakfast could be a simple strategy to support muscle health and potentially prolong independent living.

Takeaways for Everyday Life

Kickstart Your Protein Intake Early: Getting a good dose of protein in the morning can set you up for success. A former coach from Precision Nutrition, Krista Schaus, had a handy tip: aim for 50 grams of protein before noon. Here’s why this approach is so effective:

• It makes protein a priority from the start, often leading to healthier breakfast choices.
• You gain psychological momentum—you’ve made a healthy decision early on, which can set a positive tone for the rest of your day.
• You feel more energised and less likely to reach for that sugary coffee mid-morning.
• Even if the rest of your meals don’t go as planned, you’ve already made significant progress toward your daily protein goal.

Have Protein-Rich Options Ready: If you want to make the most of your morning protein intake, it helps to have some high-protein breakfasts in your arsenal. Think about options like:

• Super Shakes: Blend protein powder with fruits and veggies for a quick, nutrient-dense start.
• Eggs: Scrambled, boiled, or poached, eggs are a versatile and affordable protein source.
• Greek Yoghurt: Mix it with nuts, seeds, or fruit for added texture and nutrients.
• Overnight Oats: Combine oats with milk, yoghurt, and protein powder; leave it in the fridge overnight for a ready-to-go breakfast.
• Tofu Stir-Fry: Pan-fry tofu with some veggies for a protein-packed plant-based breakfast.
• Cottage Cheese: Enjoy it with fresh fruit or savoury toppings.

Keep a list of protein-rich foods you enjoy, that are accessible, and that fit your budget. This way, you can easily incorporate them into your meals and snacks, making it easier to hit your protein targets each day.

What You Need to Remember

While more research is needed to fully understand the timing of protein intake, having a high-protein breakfast seems to offer several benefits, particularly for muscle mass maintenance. Starting your day with protein can help you hit your nutritional goals and set a positive tone for the rest of your day. So, consider loading up on protein at breakfast—it might just be the boost your muscles need.

Ready to take your protein intake to the next level? Consider USANA Nutrimeals as a great option for meeting your protein needs. For tailored advice, schedule a Discovery Call to discuss which products will best support your health objectives.

References:

How important is protein at breakfast?. Precision Nutrition.

Inn-Kynn Khaing, Tahara Y, Odgerel Chimed-Ochir, Shibata S, Kubo T. Effect of breakfast protein intake on muscle mass and strength in adults: a scoping review. Nutrition Reviews. 2024 Jan 14;

Hudson JL, Bergia RE, Campbell WW. Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients. 2020 May 16;12(5):1441.

Mamerow MM, Mettler JA, English KL, Casperson SL, Arentson-Lantz E, Sheffield-Moore M, et al. Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults. The Journal of Nutrition. 2014 Jan 29;144(6):876–80.

Schoenfeld, Brad Jon, and Alan Albert Aragon. 2018. How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution. Journal of the International Society of Sports Nutrition 15 (February): 10.