Khaberni - A quick breakfast might seem like a practical choice, but neglecting protein in this meal can negatively reflect on energy and focus. According to a report on "Verywell Health", the absence of protein in the morning is associated with fluctuations in blood sugar and an increased feeling of hunger throughout the day.
Studies indicate that many people rely on quick carbohydrates such as bread and cereals, which are digested quickly and lead to a sudden spike in blood sugar followed by a rapid drop that causes fatigue and lethargy.
In contrast, protein takes longer to digest, which helps slow down the absorption of sugar and maintain a more stable energy level.
Direct impact on satiety and concentration
Data shows that consuming protein in the morning enhances the feeling of fullness for a longer period, which reduces the desire for unhealthy snacks later on. It also plays an important role in supporting brain functions, as the body needs amino acids to produce neurotransmitters responsible for focus and mood.
This means that neglecting protein can lead to poor concentration or what is known as "brain fog", especially during the early working hours.
The problem is not limited to daily energy, as chronic protein deficiency can lead to loss of muscle mass and weakened physical strength, increasing the feeling of exhaustion even during simple activities. Experts stress the importance of distributing protein throughout the day, rather than relying on a single meal.
Breakfast quality can be improved by adding protein sources such as eggs, Greek yogurt, nut butter, or even plant-based protein like legumes.
Combining protein with carbohydrates and healthy fats also helps in achieving a better nutritional balance.
Despite these benefits, protein needs vary from person to person based on age, activity, and health condition, meaning the ideal amount isn't the same for everyone. But in the end, this trend clarifies that the quality of breakfast is as important as its consumption, as adding protein can make a noticeable difference in energy and focus levels throughout the day.
