For a number of people the smell of bacon and eggs frying causes the mouth to water. Others just need a quick breakfast fix such as an muffin or Waffle that will get them through the morning rush. What if I tell you that you’ll be craving something sugary by mid-morning to help you get the extra boost in energy.

When you eat simple carbs or sugar, all of the ingested sugar quickly rushes into your bloodstream. You typically feel a quick rush of energy. Your body reacts to this sudden spike in blood sugar by having your pancreas produce additional insulin to remove excess sugar from your blood. And for the moment you have significantly lower blood sugar as a result of the insulin doing its job, resulting in a sense of needing more fuel, more energy and more calories. And as you hit that residual low blood sugar, you begin to crave more and more simple sugars initiating the downward spiral of sugar cravings.

A breakfast high in protein can give you the perfect start to your day. Protein can be a great way to fuel, help stabilize your blood glucose levels and prepare you for any physical and mental challenges throughout your day.

What are proteins?

Proteins are compounds composed of amino acids. Amino acids link together into long strands that coil and fold to create different protein structures.

Antibodies, and hormones are made-up of proteins just like tendons and ligaments. You can now imagine why protein is essential to incorporate in your diet and essential to consume at eat meal.

How much protein should I eat?

Regarding a person’s state of health, malnutrition or infection may greatly increase the need for protein. It also depends on body size and if you’re physically active. For adults the DRI recommended intake is  0.8 gram for each kilogram (or 2.2 lbs) of body weight. For infants and growing children, the protein recommendation, like all nutrient recommendations, is higher per unit of body weight.

To figure out your protein needs:

1. Find your body weight in pounds

2. Convert pounds to kilograms (by dividing by 2.2)

3. Multiply kilograms by 0.8 to find total grams of protein recommended

For example:

- Weight = 130 lb

- 130/2.2 = 59 kg

- 59 kg x 0.8 = 47 g

So, seriously, let go of the Eggo and try Kent’s Logical Whey Blood Sugar Stabilizer Protein Smoothie!

- 1 scoop of Logical Choice Whey Protein (83.1 calories)

- 250 mL (large cup) of unsweetened almond milk (40 calories for 1 cup)

- 1 tsp of Fibberific fiber powder (4.5 grams of fiber per teaspoon)

- 1 tsp of NutriChem’s Pure Premium Fish Oil (approx 45 calories)

- 1 tbsp of whole flaxseed freshly grounded (approx 45 calories)

- Pinch of cinnamon

Blend all ingredients in a blender with a few ice cubes. If smoothie is too thick, add a little water and enjoy!

Approx: 213 total calories

You can be as creative as you want with smoothies! I added some Spirulina for some extra protein! Stay tuned for more recipes!

 

References:

 

1. Sizer,F. and Whitney, E., Nutrition: Concepts and Controversies 10^th Ed. Pgs 108-124, Thomas Wadsworth 2006.

2. FitDay Viewed on April 3^rd 2012 http://www.fitday.com/fitness-articles/nutrition/healthy-eating/why-a-high-protein-breakfast-is-a-good-way-to-start-your-day.html

3. Science Daily Viewed on April 3^rd 2012 http://www.sciencedaily.com/releases/2011/05/110519113024.htm