5 Science-Backed Reasons You NEED Breakfast
We’ve all heard breakfast is the most important meal of the day and it truly is. But to be honest, not all breakfasts are created equal. A bagel on the go or skipping entirely isn’t doing your muscles, energy, or hormones any favors.
Here are 5 science-backed reasons you NEED breakfast (and why 25–30g of protein should be non-negotiable):
1. Muscle Recovery Starts Here
You’ve been fasting all night and your muscles are basically waiting for nutrients. A protein-packed breakfast with 25–30g activates muscle repair and growth. If you train, this is crucial to keep your gains growing during the day.
2. Tames That Morning Cortisol Spike
Cortisol naturally rises in the morning to wake you up. But skip breakfast and it stays high longer. This can disrupt your energy, cravings, sleep-wake patterns, and stall recovery. A balanced breakfast helps put those stress hormones back in check.
3. Cuts Down on Cravings Later
Ever notice that when you skip breakfast, you’re ravenous by 3 PM? That’s not just in your head. A high-protein breakfast lowers hunger hormones and keeps you satisfied longer, so you’re less likely to raid the pantry at night. Your body will always seek out what it wants and needs, so if you skip a whole meal, it will ask for it later (usually not in the greatest way).
4. Energy Without the Crash
Carbs give your brain quick fuel, protein keeps it steady, and healthy fats smooth it out. The result? More focus, fewer mid-morning crashes, and sustained energy to actually get through that workout, school drop off/pick up and your Zoom calls.
5. Supports Body Composition Goals
When you consistently front-load your day with protein and balanced macros, you’re helping your body preserve lean muscle and optimize fat loss. It’s not about eating less, it’s about giving your body what it needs to optimally function. When we give it what it needs, it will give us what we need.
Here's the Takeaway:
Breakfast isn’t just about “not being hungry.” It’s your daily opportunity to:
Kickstart muscle recovery
Balance stress hormones
Control cravings
Boost energy
Support your body composition
So tomorrow morning, aim for 25–30g protein + carbs + healthy fat. Think: Greek yogurt with fruit and flax, eggs and avocado toast, or a smoothie that actually fills you up.
Your muscles, hormones, and future self will thank you.
The right breakfast can change the way you feel all day.
Schedule a discovery call with me this week and let’s build a plan that helps you get there!
