09/11/2025
Ever thought of your breakfast as your biggest opportunity to feed your muscles, regulate appetite, sharpen your brain, and set your metabolism up for the rest of the day?
There’s growing evidence that front-loading protein, ie, aiming for something like 30 grams of protein at breakfast, packs multiple benefits.
Here’s what the science says 👇
1️⃣ Muscle building
Evenly spreading protein across meals (vs. saving it for dinner) boosted 24-h muscle protein synthesis by ~25%.
[PMID: 24477298]
2️⃣ Lean mass & strength
Reviews show higher breakfast protein often improves lean body mass & muscle index.
[PMID: 38219154, 34233179]
3️⃣ Appetite control
Protein-rich breakfasts ↑ fullness & ↓ cravings/snacking (shown in women & teens who skip breakfast).
[PMID: 38135050, 20125103]
4️⃣ Hit daily targets
Older adults with ≥30 g protein at breakfast were more likely to meet total daily protein needs.
[PMID: 33190355]
5️⃣ Brain & metabolic perks
Morning protein helps with concentration, steadier energy, & better blood sugar balance.
[PMID: 33675345, 38135050, 34445000]
🤔 Why ~30 g?
It appears that somewhere around 0.25-0.40 g protein per kg body weight (for many people) per meal is a useful target to maximally stimulate muscle protein synthesis (MPS). For many adults this works out to about 25-35 g.
Breakfasts are often quite low in protein (sometimes
