Between the white baguette and the jam, the typical French breakfast remains very sweet and low in protein. It provides on average 10 to 15 g of protein, while the official benchmarks from ANSES and PNNS aim for 30 to 35 g for an adult. This shift favors sudden spikes in sugar, the drop in energy at the end of the morning and the famous 11 a.m. low. The good news? Changing that first meal can completely change the rest of your day.
This is precisely what the protein breakfast promises. For biochemist Jessie Inchauspé, this helps avoid glucose peaks, reduces cravings, and above all sends a clear message to the brain: “the food has “arrived”, which will allow it to calm the hunger hormones. Eating it is very important for our biology, and allows us to receive a real boost of satiety and energy.“, she explained in the columns of Vogue France.
A protein breakfast to calm cravings
The first benefit of a protein-rich breakfast? Better blood sugar stability. When it provides around 20 to 30 g of protein, combined with fiber (whole grain bread, whole fruit, natural yogurt), rather than fast sugars, the rise in blood glucose is more gradual — and above all, the decline is also gradual. Result: fewer strokes at the end of the morning and a more progressive, more constant feeling of energy.
Another notable advantage: this type of breakfast promotes lasting satiety. The result is a spontaneous reduction in daily calorie intake, simply because cravings decrease.
Protein breakfast: an ally for muscles and health
According to Jessie Inchauspé, focusing on protein in the morning helps preserve muscle mass. It is based on scientific recommendations suggesting a daily intake of between 1.6 and 2 g of protein per kilo of body weight.
“For example, I weigh 70 kilos: my ideal intake is therefore between 112 and 140 grams per day. The goal of 30 grams at breakfast is a good base (that’s about 4 eggs), but depending on one’s weight, it’s not always enough. Finally, the advantage of integrating proteins in the morning is that it allows you to intelligently distribute your intake throughout the day and also to have benefits on mood and satiety upon waking up.“, indicates Jessie Inchauspé.
Spreading this intake over the day — in particular by consuming around 30 g first thing in the morning — allows you to avoid concentrating everything in the evening. This not only supports metabolism, but also mood and motivation.
Conversely, a very sugary breakfast, consumed repeatedly, is associated with an increased risk of insulin resistance and type 2 diabetes, as several doctors point out.
How much protein to aim for in the morning?
According to official recommendations, you should aim for between 20 and 30 g of protein at breakfast. For active or sporty people, this can be up to around 0.4 g/kg of body weight.
Concretely, this corresponds for example to:
- two eggs;
- a dairy product (yogurt, cottage cheese, etc.);
- possibly a supplement such as oilseeds or wholemeal bread.