What is the recommended protein intake for breakfast and why

The recommended protein intake for breakfast is between 30 to 50 grams. This amount is suggested to effectively stimulate muscle protein synthesis, which is essential for maintaining muscle health. Consuming adequate protein in the first meal of the day has several benefits, including supporting muscle health, improving satiety, and aiding in better dietary choices throughout the day. This is particularly important as it can help curb cravings and lead to smarter food selections later in the day 1.

The protein should ideally come from high-quality sources. Animal-based proteins like eggs, whey, beef, and poultry are considered high-quality because their amino acid composition closely matches that of human muscle. This ensures that the body receives the necessary amino acids to support muscle protein synthesis effectively 2.

For younger, healthy individuals, the timing of the first meal might not be critical, but as one ages, starting the day with a protein-rich meal becomes more crucial to prevent muscle degradation and support overall metabolic health 3 1.