In France, morning often resembles bread-butter-jam, fruit juice and sometimes a pastry. Many French people choose this very sweet breakfast, while very few put eggs or cold meats on their plate. Sports nutritionists describe another scenario: a breakfast rich in protein, rather salty, which stalls for a long time.
Why does this protein-rich breakfast suppress hunger?
Specialist Sascha Barboza recalls that “Studies show that those who include eggs in their breakfast are less hungry throughout the day and are more successful in maintaining their weight.“, explains Sascha Barboza, sports nutritionist, quoted by Vogue.
A very sugary morning meal causes blood sugar levels to rise, then drop quickly, with fatigue and the desire to snack. Studies on satiety show that a protein breakfast reduces the secretion of ghrelin, the hunger hormone, and can reduce daily intake by around 400 kcal.
Biochemist Jessie Inchauspé, known as Glucose Goddess, recalls that “A savory breakfast is essentially a breakfast that does not have sugar or starch as a main ingredient“, she explains.
“Savory breakfasts can be very versatile, from classic combinations like eggs and bacon to something fancier like avocado toast“.
More stable blood sugar levels also promote dopamine, linked to concentration and motivation during the day.
The best protein breakfast for athletes
Eggs are one of the foods richest in protein, but also in vitamin D, antioxidants and minerals. Just one change in the morning is to build your protein-rich savory breakfast around them. Recommendations for athletes suggest aiming for around 20 to 30 g of protein at breakfast, and 30 to 40 g during the mass gain phase.
The recipe highlighted by sports nutritionist Sascha Barboza is a mushroom and leek omelette with 1 whole egg and 3 whites, cooked in a non-stick pan with very little oil. To prepare it, simply brown the vegetables, then pour in the beaten eggs and fold the omelette when it begins to set. The servings are:
- 1 cup of sliced mushrooms;
- 1 stem of chopped leek;
- 1 whole egg + 3 egg whites;
- A spray of oil, salt and pepper.
From this omelette, everyone adjusts the rest of the plate: more wholemeal bread and a piece of fruit for endurance, more vegetables and less starchy foods for fat loss goals.