What Should I Eat For Breakfast? Protein, Fats, or Carbs?
I actually wrote this article because readers ask me quite often whether they need to eat more protein, fats, or carbs for breakfast.
And I understand why this question is so popular. There are thousands of articles about breakfast, and most of them seem either contradictory or else they just repeat the same information over and over again.
I’ve got a few tips below, but here’s the thing you need to remember above all else.
For breakfast, focus on eating real food.
If you’re not already doing that – if you’re eating bagels or cereal or some other junk – then nothing else will make a lot of difference.
After that, the current research tends to show 2 things:
1. You Should Eat Protein in the Morning. Eating protein for breakfast (preferably early – just after waking up) helps to stabilize your blood sugar. Your cortisol is highest in the morning, and your glycogen stores are somewhat depleted. Eating carbs will quickly refill them, but it’s a quick response, and it won’t last. Eating protein helps to stabilize blood sugar for longer, keeping you less hungry in the day, and ensuring that you eat less.
2. Avoid Too Many Carbs for Breakfast. It’s not really that bad overall, but eating a high-carb breakfast has small but adverse effects on your hunger and insulin sensitivity for the remainder of the day. Better to get your carbs in post-workout or later in the day if you must.
Again, these effects are not huge in general, and simply eating real food is the most important first step.
But if you want to amp up your results, you’re best off getting a fair amount of protein and fewer carbs in the morning.