Smoothies are the perfect on-the-go breakfast: they’re quick and easy to prepare and a convenient way to fuel up for the day or recover after a workout. It’s also a great way to get more protein into your morning.
Studies have shown many benefits of eating breakfastespecially when proteins are involved. The American Society for Nutrition states that eating a protein-rich breakfast contributes to better blood sugar control, reduced nighttime cravings, and increased muscle mass. Consuming a breakfast containing at least 18 grams (g) of protein was found to be an effective weight loss strategy because it reduced participants’ calorie intake later in the day, according to a study. meta-analysis published in August 2021 in the journal Nutrients. And people who drank a protein-rich drink at breakfast gained more muscle and strength than those who drank it at lunch or dinner, according to the results of another study. study published in December 2021 in the Nutrition Frontiers.
Despite these benefits, most Americans don’t include enough protein in their morning meal, according to the American Society for Nutrition. Smoothies can be a tasty solution.
So how much protein should you aim for in your morning smoothie? The optimal amount you need per day varies depending on factors such as age, gender, body size and activity level. Academy of Nutrition and Dietetics. Estimates vary, but generally range from 0.8 g, per Institute of Medicineat 1.2 g, per other research, of protein per kilogram (kg) of body weight per day. This means that a person weighing 130 pounds should consume between 47 and 71 g of total protein each day. Ideally, this amount should be spread out over the day, as your body can only handle a limited amount of protein at a time.
If your goal is to lose weight, you’ll want to consume between 14 and 30 g of protein at breakfast. A study published in the Journal of Nutrition Advances found that at least 30 g of protein at breakfast provided better control of satiety and appetite among participants. And people who ate a morning snack containing 14 g of protein consumed fewer calories later in the day, according to a separate small study. study published in Nutritional journal.
More protein at breakfast also supports other aspects of health, including stronger bones and a decreased risk of developing type 2 diabetes and cardiovascular disease, according to the University of Arkansas. Dietitian of the day reported that eating protein-rich snacks improves blood sugar levels, lowers blood pressure, and may improve athletic performance in active people.
