Protein or carbohydrates? Best way to start your day
Nutritionists told what is best to eat for breakfast (photo: Freepik)
Breakfast sets the tone for the whole day, but what is better to choose in the morning - proteins or carbohydrates? Some say that protein foods energize and promote satiety, while others believe that carbohydrates help to "start" the body faster, reports Health.
Benefits of protein in the morning
Both proteins and carbohydrates are important macronutrients and provide a lot of benefits, but there is often debate about what is best to eat at the beginning of the day.
A person should strive to spread their daily protein intake evenly throughout the day. Depending on your personal needs, it's best to start with 20-30 grams of protein for breakfast.
Studies show that morning is the optimal time to get protein for maximum muscle gain, mobility and strength.
Protein has many functions in the body, including enzyme production, digestion support, and muscle building and repair.
A high-protein breakfast can keep you feeling full and energized for longer, so you can make it to lunch without feeling hungry between meals.
It also supports blood sugar control. Unlike carbohydrates, protein usually does not affect blood sugar levels.
High protein diets can help maintain weight control by improving satiety (feeling full).
Should you eat carbohydrates in the morning
Complex carbohydrates come from whole, unprocessed plant foods. They provide a large amount of beneficial plant nutrients to meet the body's various needs.
In comparison, simple carbohydrates such as white bread and refined cereals are usually nutrient-free and quickly convert to sugar in the body, increasing the likelihood of blood sugar spikes.
Consuming complex carbohydrates in the morning fuels the brain and body with the main source of energy (glucose) and provides healthy dietary fiber. Dietary fiber is important for maximizing bowel health and regular bowel movements.
A moderate to high carbohydrate breakfast can be beneficial if you plan to exercise in the morning. Your body needs energy from glucose to sustain itself during physical activity.
In addition to supporting physical activity needs, some of the benefits of eating carbohydrates for breakfast include:
- improved stress regulation
- improved mood
- accelerated metabolism
- improved digestion
What is better to choose
It is important to understand that the ideal breakfast should be balanced, so the choice between protein or carbohydrates depends on your goals and lifestyle.
A high-protein breakfast is generally optimal to keep you going throughout the morning, stabilize blood sugar levels, and maximize muscle integrity. Your body can also utilize carbohydrates more efficiently earlier in the day, which can help reduce cravings and promote better weight management.
For a balanced start to the day, focus on getting about 30 grams of protein for breakfast and add some fiber-rich carbs.
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