When it comes to breakfast, most experts agree that incorporating plenty of protein is key for maintaining energy and satiety. But consuming a breakfast high in protein might help you build a healthy physique, too: “Starting the day with protein will help you have fewer cravings for sweets and carbohydrates throughout the day, and also help you build muscle mass,” explains nutritionist Mariana Pérez Trejo Soltwedel.
Studies have found that, when compared to skipping breakfast or eating a carb-focused breakfast , a breakfast high in protein “beneficially alters key physiologic and nonphysiologic signals that control food intake regulation” and results in the consumption of fewer high-fat snacks. “The data suggests that the daily addition of breakfast—particularly one rich in protein—appears to be an appropriate strategy to improve satiety, reduce food motivation/reward, and improve diet quality.