Kiss boring breakfasts goodbye: science (and experts) say that a high-protein breakfast might just be your secret weapon for building muscle, staying energized, and zapping those pesky sugar cravings before they hijack your day.
Why Your Morning Protein Matters
Starting your day the right way isn’t just about getting out of bed without snoozing your alarm seven times (though, kudos if you manage that). According to Mariana Pérez Trejo Soltwedel, a graduate in nutrition from Universidad Iberoamericana, loading up on protein in the morning can dramatically shift your day from sluggish to sparkling. « Kickstarting your day with a dose of protein reduces cravings for sweets and carbs, while also supporting muscle gain, » she explains.
The logic is simple—even if the science behind your morning toast usually escapes you: what you eat at breakfast sets the tone for everything that follows. Imagine stepping into work feeling full of energy instead of eyeing your colleague’s donut stash. That’s the power of protein!
Myth Busting: Protein & Strength for Everyone
Gone are the days when lifting weights or eating protein was considered only for a select few. As highlighted by Sascha Barboza—better known as Sascha Fitness and author of a recipe book from Editorial Planeta—the importance of adequate protein isn’t just about sculpting your biceps. It’s transformative, not only for your body but for your spirit, too. She insists, « We all have the power to maximize our fat-burning and muscle-building potential. » But Barboza doesn’t stop there. She insists on tailoring strategies to fit our body types.
Barboza identifies three main body types:
- Ectomorph: Often lean, with less body fat and muscle mass
- Mesomorph: Naturally adept at building muscle
- Endomorph: Tends to store both muscle and fat with ease
Her book emphasizes that more muscle mass means a faster metabolism. So, consider your morning protein as a turbo boost, no matter your starting point.
Unlocking Your Body’s Fat-burning Engine
If you’re wondering how this protein magic works behind the scenes, Barboza gets right to the crux: metabolism, which simply refers to the energy—yes, those mystical calories—your body burns to keep essential functions ticking.
Want to speed things up? Barboza suggests:
- Hydrating adequately
- Getting enough quality sleep (your pillow approves)
- Challenging yourself with HIIT (high-intensity interval training) sessions
- Consuming enough protein
« Our body burns more energy breaking down and assimilating proteins than it does with carbs or fats. Plus, this nutrient is key for preserving lean muscle, which is essential for a robust metabolism, » she details. Protein isn’t just for gym selfies; it’s a pillar for tissue repair, healthy hormones, and keeping muscles in top form. You’ll find protein in a range of animal sources like meat, chicken, and eggs, but also in specific plant-based protein supplements.
Barboza has even developed her own line of proteins—carb, lactose, gluten, and sugar-free, but enhanced with digestive enzymes—to help meet your daily needs. And for those focused on sculpting a top-notch silhouette, she highlights the « 70-30 rule »: 70% of the focus should be on nutrition, with 30% coming from physical exercise. That means you shouldn’t ditch your dumbbells, but your fork might deserve some of the credit!
The Perfect High-Protein Breakfast: Simple, Satisfying, Delicious
If muscle growth is on your checklist but you’re stuck in a breakfast rut, calm your culinary nerves. Sascha Fitness’s cookbook has you covered: inside, you’ll find a recipe for protein-packed waffles. These aren’t just any waffles; they’ll keep you satisfied longer and come together easily—a win for mornings when you need more muscle and less mayhem.
A final fun fact: Barboza knows her stuff. She’s certified as a personal coach by the International Sports Sciences Association (ISSA), studied sports nutrition with the Federación Española de Culturismo, holds a bachelor’s in business administration, and leads her own sports nutrition company.
Ready to level up your breakfast and your energy levels? Swap that sugary cereal for protein-forward waffles, get your hydration on, and remember—the day is yours to power through!
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
