Why Breakfast Might Be Your Key to Building More Muscle

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Are you in the habit of skipping breakfast? If so, you might want to reconsider. Recent research suggests that starting your day with a protein-rich breakfast could be the secret to building more muscle and maintaining a healthy metabolism.

According to nutritionist Mariana Pérez Trejo Soltwedel, incorporating protein into your morning meal can help reduce cravings for sweets and carbohydrates throughout the day, while also supporting muscle mass development. As Venezuelan fitness coach Sascha Barboza explains, protein is essential for preserving lean muscle mass, which plays a crucial role in maintaining an efficient metabolic rate.

In addition to protein’s role in muscle building, it also aids in tissue repair, healthy aging, hormone balance, and muscle regeneration. Moreover, protein can help balance blood glucose levels, contributing to overall health and well-being.

Research suggests that opting for a breakfast high in protein can positively impact food intake regulation, leading to fewer high-fat snacks consumed throughout the day. This is particularly beneficial compared to carb-focused breakfasts or skipping the meal altogether.

As we age, the importance of consuming adequate protein becomes even more pronounced. Studies have shown that increasing protein consumption at breakfast may lead to potential benefits in increasing muscle mass, especially among middle-aged and elderly populations.

To help you kickstart your morning with a protein boost, here’s a simple recipe for high-protein waffles using plant-based protein powder:

Protein Waffles (Serves 4)

  • 1 banana, cut into pieces
  • ⅓ cup almond flour
  • 2 eggs and 3 egg whites, combined
  • 1 tsp. cinnamon powder
  • 1 tsp. vanilla extract
  • ½ tsp. baking powder
  • Sweetener, to taste
  • 1 scoop coconut protein


  1. Combine all the ingredients in a blender and process until smooth.
  2. Grease a waffle maker with cooking spray and pour in the mixture.
  3. Cook at a low temperature until the edges are golden brown.
  4. Remove and enjoy with fruit, jam, or for an extra hit of protein, almond butter and Greek yogurt.

By incorporating protein-rich breakfast options into your routine, you can support your muscle-building goals and promote overall health and vitality. So, next time you reach for that breakfast bagel, consider opting for a protein-packed alternative instead.

Forbes Staff

Forbes Staff

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