Mom always said that breakfast was the most important meal of the day, right? Well, Mom was right and there’s a bevy of evidence that demonstrates a breakfast high in protein has many benefits. Even with that, I was always ambivalent about breakfast – I was never hungry in the morning and didn’t really have the appetite for anything other than my coffee (also known as cream with some coffee thrown in for color and depth…). What’s a gal (or guy) to do?
Enter the protein and nutrient dense shake. Soooo easy to make, delicious and finally I’m feeding my body good and nutrition that I can get quickly and with no fuss at all. Strawberry? Yes. Chocolate? Yes. Raspberry Cheesecake with a scoop of Chocolate? Yes. Dairy Free flavors? Yes! And my new favorite- Vanilla with 2 T. peanut butter powder.
Here’s a list of 3 reasons you should consider revamping your routine to include a protein dense shake for your breakfast:
1. Improved Concentration and Memory
In one of the largest systematic reviews of more than 40 scientific studies, eating breakfast was highly associated with improved concentration, learning and memory. It was also linked to improved mood and diminished feelings of tiredness.
2. Improved Control of Hunger
This one is right up my alley! A high protein breakfasthas been shown to have a direct impact on hunger for the rest of the day. In one study, eating a high protein breakfast was compared to a breakfast with slight protein (but same calories) and also to breakfast skipping in overweight late-adolescent girls. After 3 months, the girls who ate a high protein breakfast felt more satisfied throughout the day, consumed fewer high fat evening snacks, and didn’t see any weight gain during the trial compared to those that ate a typical breakfast or who skipped breakfast. I’ve found this true for me after switching from no breakfast to a nutrient and protein dense shake. I’m far less likely to want snacks or be craving vast amounts by lunch time than before.
3. Improved Sleep During Weight Loss
Those of us trying to loose weight and get healthier (hello!) may have a history or a present of sleep issues such as trouble getting to sleep or staying asleep. One randomized trial found that overweight adults who consumed more protein earlier in the day got to sleep earlier and had fewer waking episodes during the night. A follow-up study found that those who consumed a whey-based shake at breakfast were more satisfied during the day as well as better “sleep efficiency,” a combination of falling asleep earlier, total sleep time and perceived sleep quality.
Want More Information?
Need some help with your weight loss or nutritional goals? Or finding one of the best protein shakes ever? Please let me know! I’d love to help you navigate this terrain and get you to your goals!!
*This article was adapted from a post here, where you can also see all the studies cited.