Nutrition

8 protein-packed breakfast smoothies for constant energy

8 protein-packed breakfast smoothies for constant energy
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Smoothies are the perfect on-the-go breakfast – they’re quick and easy to make, and a convenient way to fuel up for the day or recover after a workout. They’re also a great way to get more protein in the morning.

Research has shown many benefits of enjoying breakfast, particularly when protein is involved. The American Society for Nutrition states that eating a protein-rich breakfast helps with better blood sugar control, reduces nighttime cravings and increases muscle mass. According to a meta-analysis published in August 2021 in the journal Nutrients. And people who drank a high-protein drink for breakfast gained more muscle and strength than those who had it for lunch or dinner, according to the results of another study published in December 2021 in Frontiers of nutrition.

Despite these benefits, most Americans don’t include enough protein in their morning meal, according to the American Society for Nutrition. Smoothies can be a tasty solution.

So how much protein should you aim for in your morning smoothie? The optimal amount you need in a day varies with factors including age, gender, body size and activity level, according to the Academy of Nutrition and Dietetics. Estimates vary, but generally range from 0.8 g, according to the Institute of Medicine, to 1.2 g, according to other research, of protein per kilogram (kg) of body weight per day. This means that a person weighing 130 pounds should consume between 47 and 71 g of protein, total, each day. This amount should ideally be spread out over the day, because your body can only handle so much protein at once.

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