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Although we all know that breakfast is important, it is sometimes difficult to get up early and be prepared. How do you eat breakfast when you only have 10 minutes to go out?
Many people ask if it is good to drink a cup of protein powder for breakfast. For example, although you can get a variety of vitamins and minerals from food, protein shakes are a very convenient way to help you get these nutrients without eating a regular breakfast.
So drinking a cup of protein powder in the morning is good and harmless, so what kind of protein powder is the best for breakfast?
Why breakfast is a good time to eat protein powder
Start the day with a nutritious breakfast, it can help us spend the day better. Numerous studies have shown how eating breakfast can help lose weight and improve mental performance. Other studies have shown that adding protein to breakfast can help suppress appetite and curb food cravings that may arise in the future, which is commonly known as cravings.
Many people skip breakfast or are not used to eating when they wake up in the morning. Although protein shakes cannot replace a healthy and balanced diet, they can be used to supplement our diet to ensure that we meet our daily protein needs. For example, protein powder can be added to other ingredients to make a milkshake, which can increase the nutritional content of the meal.
How much protein should I consume every day?
Currently, the reference nutritional intake (RNI) for adults is set at 0.75g/kg body weight. Therefore, for a person weighing 60 kg, the average daily protein level is 45 grams. If you want to exercise your muscles, this dose may be slightly increased to 2.2 grams of protein per kilogram of body weight. The reason is that muscle fibers are damaged during exercise, so more protein must be consumed to rebuild and support the growth of new muscle tissue.
Sources of lean protein in the diet include chicken, turkey, fish, eggs, low-fat dairy products, legumes and other legumes. Protein shakes provide a lot of protein in a smaller liquid than the same amount of protein purchased in foods. This is also a convenient way to meet our daily needs, especially for those who are having difficulty getting enough protein from their diet.
Breakfast protein powder
Protein powder is a simple way to add extra protein to your diet. It can add a lot of protein to your body within a limited budget. There are many different types of protein powders to choose from, some of which are more suitable for breakfast.
1. Whey protein
This is one of the most common protein powders and is a natural by-product of cheese production. There are three main types: whey protein concentrate, isolate and hydrolysate.
Whey protein concentrate is the most commonly used of these three proteins. Each 100 grams contains 80 grams of protein, 5 grams of carbohydrates and 3 grams of fat.
The whey isolate contains a higher protein content per 100 grams, with a total content of 90 grams. It also has less fat and carbohydrates than concentrates. This is because whey isolate is refined for better purity, which is usually a better choice for those who really restrict fat and carbohydrate intake.
Whey hydrolysate is also a finer protein that can be quickly absorbed by the body. If you want to replenish muscles as soon as possible after exercise, this is a good choice.
Therefore, which protein powder to choose may depend on your goals. Choosing whey protein concentrate may be the best choice for muscle people, because excess carbohydrates and fats may also help, and separation may be better for those who want to lose weight and limit weight.
Although these protein powders are good, in order to match the best nutrients in your diet, you may want to eat other things at breakfast, such as carbohydrates and fats. Fruit, nut butter and oatmeal are all good smoothies.
2. Plant protein powder
Plant-based protein is a good choice for anyone. Even if you are not a vegetarian, research has shown that plant-based protein, like other forms of protein, can help build muscle. If you are impatient with dairy products, or you just want to limit your intake of dairy products, plant protein powder can also help.
More importantly, choose vegetable protein powder with higher amino acid content, such as a mixture of two kinds of protein, or soybean as a complete protein. If you want to quickly replenish your energy, you can add some fruits, vegetables, seeds and even spices to make a delicious breakfast milkshake.
Delicious and healthy protein shake ingredients
In order to make breakfast more nutritious, please consider the following materials:
1. Berries-rich in antioxidant vitamin C, help maintain the health of the body and cells. Add a small amount of milkshake to tasteless or meaty milkshake to increase the taste.
two. Nuts and flax seeds are rich in vitamin E and selenium, which help keep the immune system working. Add 1-2 tablespoons to the breakfast milkshake.
3. Spinach or cabbage is a green vegetable, rich in vitamins and minerals.
4. Banana-a good source of potassium, it helps to regulate muscle contraction and nerve signals.
5. Oats-fiber-rich carbohydrates are a good source of whole grains, helping to maintain a sense of fullness for a long time and help maintain a stable blood sugar level throughout the day.
Whether your goal is to gain muscle or lose weight, eating a protein shake for breakfast is not harmful to your health. This is much better than skipping breakfast or generally unhealthy things.
There are many kinds of protein powders, and you can also try some vegan foods. Adding spinach or berries to the breakfast can enhance the nutrition of the milkshake, maximizing support for the immune system and overall health.