The worst thing you can do for your body is to skip breakfast. But if you eat the morning meal with a high percentage of protein, you give your muscles some fuel for their work and growth. Recent studies have shown that consumption of breakfast with higher percentage of proteins affects positively the general body work. You may not know that the breakfast should provide 30 percent of total daily calories, or one quarter of the daily needs for nutrients.
Proteins of course should be included in the breakfast because they are based on the structure of the muscles, of the connective tissue, enzymes and hormones, and therefore are important for the physical activity and health. Proteins or albumin are the basis of all tissues and cells in the human organism, and they are most abundant in foods of animal origin such as meat, fish, eggs and dairy products, or are present in nuts, beans, and grains. Here are some suggestions for healthy protein breakfast.
Eggs
Eggs are definitely one of the best choices for breakfast. If you are afraid of cholesterol you can only eat egg whites, although opinions are divided and according to the latest research yolks are not as dangerous as it was considered earlier. Egg whites also have very little fat, making them the perfect choice for a healthy and nutritious breakfast. They provide you with essential amino acids and energy for daily activities.
Experts say it’s best to stick to the rules of 2:1, twice more egg whites rather than yolks. You can eat eggs cooked or baked with integral bread, or fry those in a pan with oat flakes – both variants are an excellent breakfast. Make an omelet with a few egg whites, and add a little pepper or other seasonal vegetables such as radishes, onions, spinach and some feta cheese. Eat this omelet with a slice of protein bread with walnuts.
Grains
Grains are one of the fastest prepared meals and therefore the most commonly used breakfast. Mix oats with almonds and sunflower seeds and pumpkin seeds, and leave those overnight to soak in milk. In the morning, add strawberries, blueberries, grated apple and natural yogurt. This natural muesli is rich in fiber, antioxidants, healthy fats, and much-needed calcium. They do not require a lot of time to prepare, are full of fiber, vitamins, minerals, and contain complex carbohydrates.
Oat flakes can soak in a fruit juice (for example fruit juice from berries) and leave overnight at the fridge and in the morning add some of the nuts and enjoy the taste! Nuts such as cashews, almonds and peanuts are among the high protein food. If you choose muesli, look for one without sugar. It’s no big deal if you enter a little sugar in the first meal, but it is better that sugar comes from fruit – such as dried fruits. If you are unsure how to prepare a great breakfast, you can always check online for some quick and easy recipes with grains.
Protein shake
The last breakfast on the list may sound like an excuse or funny – after all, a protein shake is not actually a food but a supplement, right? However, protein shakes are always helpful, especially when you starve yourself after the morning gym session. If you like to fit your morning gym before going to work, managing the time can cause you a lot of problems and preparing the breakfast is something that can take a lot of time…. On the contrary, a quick and simple protein shake is the ideal solution!
In addition you can choose the protein shake that best suits your tastes and goals, with added vitamins, minerals and complex carbohydrates. Its preparation is easy, just mix it in blender and you have it ready within minutes. It will keep you satiated for a long time and serves perfectly when you are in a hurry. These shakes are best for muscle growth and many sportsmen use it for their breakfast. What ingredients do you blend into your shake?
As you can see, there are ideas for high protein breakfast which are easy and still beneficiary for your organism. Don’t worry about gaining some weight, but take care of the amount of proteins you enter into your body on a daily basis.
Guest post by:
Monica Nichols is a 32-year-old fashion designer and freelance writer from Omaha, Nebraska. She’s been writing for www.diet.st since 2014, and in her free time she likes making pottery and playing with her pet cat.
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