Protein at Breakfast? Really.....

RG Active Nutritionist Phil Paterson answers this question

Protein at breakfast? Really…..
2nd February 2018 FUEL10K
In Interview

Protein is often touted around the industry is the must-have supplement for gym goers and active types, and with good reason. Protein is the key nutrient in growth and repair of all the tissues in the body. When we’re training, we put the body under great stress, breaking down muscle and connective tissue which needs to recover.

Unlike fats and carbohydrates, protein cannot be stored within the body for later use and any excess protein that the body cannot utilise is broken down and either used as fuel or excreted from the body. This means that we must spread our protein intake throughout the day’s meals to ensure optimal muscle protein synthesis.

Protein requirements will differ greatly between men and women across a range of body types and activity levels. However, as a minimum benchmark; a 55 kg female on a moderate protein intake of 1.4 g/kg/bw would need at least 77 g of protein a day, which spread over 4 meals would be around 20 g of protein per meal. While each protein dose doesn’t have to be exactly the same, it’s a good idea to aim for at least 10-15 g for your first meal to get you started.

Many traditional cereal and grain based breakfasts would struggle to provide a full portion of protein for even a fairly small person. This means that taking into account the time between your previous evening’s meal and the next day’s lunch, you could be going 15 hours without between sufficient protein intakes.

The obvious breakfast protein sources are eggs; amazingly high in protein and vitamins, also look at ham

hock, smoked salmon, nuts and seeds. These are easy to work into different meals as well as prep for meals on the go. However, one of the biggest barriers to healthy eating is time to prepare meals. For some it can be logistically difficult to eat around certain times, training sessions or take food to work.

This is where products like FUEK10K can really help. Their range of Granola’s and on-the-go high-protein breakfast porridge pots are a great way to help you increase your morning protein intake. They’re packed full of vitamins and minerals too. Plus, you can easily add more protein with some nuts, seeds or by using another one of their products like their Yoghurt Drink with Quark or Nutty Peanut Butter pouches. Or for those starting the day with a big training session, why not try using one of their Breakfast Drink as the milk for your granola for a bit protein hit.


By Phil Paterson, RG Active Nutritionist and Triathlon Coach.