Breakfast is often considered an important meal to start a new day. However, not only eating but also nutritional components, especially protein, are the factors that determine energy levels and concentration throughout the day.
One of the most obvious effects of protein deficiency in the morning is a faster feeling of hunger. The body digests nutrients at different speeds, in which carbohydrates, especially refined or high-sugar types, are absorbed very quickly. Conversely, protein takes longer to digest, helping to prolong the feeling of fullness. If breakfast is only high in carbohydrates but lacks protein, you are likely to fall into early hunger, leading to snacking and reduced energy at the end of the day.
Protein also helps stabilize blood sugar. When eating a lot of simple carbohydrates but lacking protein and fat, blood sugar levels can increase rapidly and then decrease suddenly. This fluctuation makes the body sluggish, irritable and has reduced energy. Conversely, protein supplementation helps slow down glucose absorption, maintain more stable blood sugar levels and provide sustainable energy.
Not only affecting physical health, protein deficiency also affects brain function. Protein provides amino acids, raw materials for the body to produce neurotransmitters. These substances play an important role in regulating mood, concentration and alertness. When not provided with enough protein, the brain may function less efficiently, leading to reduced concentration, memory decline and difficulty completing work.
In the long run, protein deficiency also affects muscles. The body needs protein to maintain and restore muscle tissue. If not provided enough, muscle mass and strength can decline, making you feel tired even when performing simple activities.
To improve, you can add protein to breakfast with familiar foods such as eggs, Greek yogurt, fresh cheese, nuts or lean meat. Combining protein with healthy carbohydrates and good fats will help the meal be more balanced.
Daily protein needs depend on weight and activity level. Some recommendations suggest that adults may need about 1.2–1.6 g/kg of body weight, but not everyone needs such a high level, especially people with kidney problems.
In general, skipping protein in breakfast can reduce energy, affecting concentration and long-term health. Supplementing enough protein from the beginning of the day is a simple way to maintain alertness and working efficiency.
