• Nelson D. Ramirez

How Much Protein Is Enough & Why Is A Protein-Packed Breakfast The Secret?


High protein diets are a hot trend in the media and nutrition world, however so many people totally miss the point that more protein isn’t necessarily better. The key is to spread your consumption throughout the day, starting with breakfast in order to maximize the body’s natural protein processing power. After 20 years working as a registered dietitian with thousands of nutrition clients, “What should I eat for breakfast?” is the most common question I am asked. Most of us are not aware that the human body can only process about 25-30 grams (approximately 4 ounces) of protein at a time. This is easy for us to consume when we indulge ourselves at dinner, however breakfast is often a lost opportunity.


Do you find yourself starving by 10 am after drinking coffee along with a giant bagel, or struggling to make it to lunch after sweetened cereal and a banana? Shifting your regimen to a high protein, nutrient-rich breakfast is a game changer. Additionally, every meal should contain a combination of proteins, fats, fiber and “good” carbohydrates. Not only does this support weight loss and sustained energy levels, but also helps to preserve and build muscle mass— the key to supporting a healthy metabolism. When you discover the tools to start your day with a proper breakfast, your whole relationship with food will improve. Balanced nutrition is the key, and starting your day with a protein-packed breakfast is critical. Research shows that a minimum of 20 grams is ideal to help prevent sarcopenia or muscle loss as we age.

Do you work out in the morning and consider breakfast to be your refuel meal? Many fitness enthusiasts don’t realize that your body needs BOTH protein AND carbs after an exercise session to allow your muscles to use the protein for recovery. That protein shake mixed with water or unsweetened almond milk won’t help you achieve these goals. You need real food!


Is intermittent fasting part of your healthy living approach? Shift your 8-hour eating window earlier and include breakfast. Eating from 9am-5pm will maximize your calorie burning and metabolic health by giving yourself a boost earlier in the day and avoiding eating into the evening when your activity levels decline and your circadian rhythm detects nighttime.


From dairy, to protein powders, nuts, eggs and ancient grains, there is something for everyone, I promise! I’ve included hot trends like overnight oats, smoothie bowls, protein pancakes and mug cakes. Many recipes are gluten free and most are vegetarian as well. 

These recipes contain protein, whole grain carbs, fiber and healthy fat which delay digestion and keep you satisfied for hours. It’s become quite apparent in our increasingly hectic lives that taking the time to cook a high protein, nutrient rich breakfast is becoming harder and harder, even though meals like this sustain your energy levels much longer. I’ll show you how to do it so that you can easily incorporate these recipes into your routine for yourself and your family.

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