On TikTok and Instagram, breakfast loaded with protein has established itself as a well-being ritual, especially among women. It is attributed to a disappearance of brain fog, less premenstrual syndrome and a stable concentration until lunch. Behind the videos, doctors and nutritionists confirm that this first meal weighs heavily on our hormonal balance.
For nutritionists, aim for approximately 30 g of protein waking up would be an easy benchmark to support the female hormones.
Why Morning Protein Speaks Directly to Female Hormones
Proteins provide the amino acids necessary for the production of muscles, skin, organs, but also hormones such as estrogen and progesterone, which manage the cycle, mood and quality of the skin. A prolonged deficiency can contribute to hormonal imbalances and permanent fatigue.
“Proteins are used to build muscles, repair tissues, produce hormones, enzymes… They are really everywhere in the body. confirms Amélie Curpain, dietitian-nutritionist.
Mainly made up of amino acids, proteins are essential components of our cells. They play a crucial role in cell regeneration, as well as in the renewal and metabolism of skin, bones, hair and nails. For example, after physical exercise or an injury, they help rebuild damaged muscle and ensure proper healing. But that’s not all! Proteins are involved in many physiological processes, including as enzymes, speeding up certain chemical reactions in our body, such as the digestion of food, the production of energy, the synthesis of important molecules and the elimination of waste.
Result: the body has a real “natural hunger for proteins”. If this hunger is satisfied in the morning, blood sugar levels remain more stable, hunger hormones calm down and peaks of sweet cravings, common before periods, become less intense.
The threshold of 30 g of protein: a simple benchmark validated by science
In Vogue, Dr. Heike Niemeier, nutritionist, recommends providing a substantial dose of protein with the first meal rather than settling for a single boiled egg, which only provides 7 g. She mentions 30 grams of protein, for example 250 g of cottage cheese, as the optimal amount for breakfast. “It is the quantity which, according to numerous scientific knowledge, is best assimilated by the body“, explains the expert, who recommends at least 1 gram of protein per kilo of body weight over the day, up to 1.3 g for endurance athletes and 1.6 g for strength athletes.
Covering this “protein hunger” early in the day makes the body calmer, with fewer blood sugar fluctuations and better management of fat burning. The specialist also insists on regularity: “Regular protein-rich meals reduce hunger“. A valuable asset when the hormonal variations of menopause further complicate the absorption of proteins and promote the loss of muscle mass.
Achieve 30 g of protein at breakfast, in an omnivorous or vegan version
To achieve this without using ultra-processed bars or shakes, the nutritionist recommends relying on simple foods: cottage cheese or skyr as a base, omelette of several eggs with vegetables, milk or goat’s kefir. “Vegan people can choose a vegan yogurt and enrich it with a little vegan protein powder to reach 30 grams“, specifies Dr Heike Niemeier. The same objective, therefore, but plates that adapt to each woman and each hormonal stage.