🥣 Why Protein at Breakfast Might Be More Important Than You Think

June 4, 2025 – Research Review

Protein is the darling of the nutrition world for good reason. Whether you're chasing gains in the gym, trying to preserve muscle with age, or just looking to curb the cravings that derail your day—protein delivers.

But here's a question worth chewing on: Does when you eat your protein matter?

A new review suggests it might—especially if you’re skipping or skimping on protein at breakfast.

The Research Rundown

Researchers examined studies that tracked muscle mass, strength, and muscle protein synthesis in relation to meal timing—specifically looking at whether loading more protein into breakfast would offer any unique advantage.

What they found was promising, though not definitive:

• Higher protein at breakfast was linked to greater lean muscle mass in both young and older adults.

• Muscle strength and protein synthesis? Less consistent, with some studies showing benefits, others not.

• One study did find a noticeable boost in strength for middle-aged women who ate a protein-rich breakfast.

• Overall, evenly distributing protein across meals appears to support muscle maintenance better than backloading it all at dinner. (Park et al., 2023)
  

The Practical Takeaway

Most people start their day with a carb-heavy breakfast (if they eat at all). Pastries, cereal, or coffee and nothing else. This might be a missed opportunity.

Krista Schaus, a long-time strength coach, famously said:"Get 50 grams of protein in before noon."

That bit of wisdom isn’t just about muscles—it’s about momentum. Starting strong sets the tone for the rest of your day.

A protein-packed breakfast:

• Helps you feel fuller, longer

• Reduces mid-morning snack attacks

• Improves energy and focus

• Increases the chance you’ll hit your daily protein goal

• Might support better muscle retention as you age
  

And even if the rest of your meals aren’t perfect? You’ve got a solid nutritional foundation laid before lunch.

Protein-Rich Breakfast Ideas

• Greek yogurt with berries and chia

• Protein oats with nut butter

• Tofu scramble with veggies

• Cottage cheese with pineapple

• Super shake with spinach, berries, and protein powder

• Eggs and avocado on sprouted toast
  

When your first meal includes 25–40g of protein, you’re playing offense—not defense—with your health.

Closing Thoughts

In 15 years of coaching, I’ve watched one pattern unfold over and over again: people who start their day with protein tend to own the day.

The folks who feel best, perform best, and maintain lean muscle year after year? They don’t wait until dinner to “get their protein in.”

They begin their morning with purpose—and something to chew.

I coach my clients to treat protein like a dial, not a switch. You don’t need to overhaul your entire diet overnight. Start with breakfast. Turn the dial a little. And watch what changes.

Want to feel stronger, more stable, and better-fed tomorrow? That starts with your fork today.

Take care of yourself, no one else can do it for you. – Michael Beiter Personal Trainer

Nutrition, Sleep, Stress Management, and Recovery Coach