You need a high protein breakfast, especially if you’re a menstruating person

Our mum’s weren’t wrong - breakfast really is the most important meal of the day. A balanced breakfast is key to starting your day right, and one nutrient in particular is especially important if you’re a menstruating person… Protein! Today, we’re exploring why prioritising protein in the morning can be the difference in supporting a healthy menstrual cycle and overall well being. 

Let’s start with what protein actually is:

Protein is one of the three ‘macronutrients’ essential for our bodies, alongside carbohydrates and fats. It is made up of smaller units called amino acids, which are often referred to as the building blocks of life. Protein is crucial for numerous bodily functions, including the repair and growth of tissues, production of enzymes and hormones, immune function, and maintaining muscle mass. It plays a key role in maintaining healthy skin, hair, and nails, and is integral to keeping our overall bodily systems running smoothly. 

And how does protein come into play when we’re talking about health, particularly hormonal and reproductive health?

• Hormone regulation: not only are many hormones literally made from amino acids, but adequate protein intake supports the production and balance of reproductive hormones including testosterone, oestrogen, and progesterone. Ensuring your protein intake is adequate also supports metabolic processes whereby protein is also essential for the synthesis and function of insulin, glucagon, and thyroid hormones. 

• Mood and energy stabilisation: hormonal fluctuations that naturally occur during the menstrual cycle can significantly impact mood. We’ve already mentioned that protein, specifically amino acids, are the building-blocks of hormones, and this is also true for mood-regulating neurotransmitters such as serotonin and dopamine. A high-protein breakfast also helps to sustain energy levels by providing a steady source of fuel that is digested slowly, preventing energy crashes, and further supporting a stable mood.

• Blood sugar regulation: not only does protein contribute to the synthesis of blood-sugar regulating hormones such as insulin, but it also supports their function. Protein helps to slow the absorption of sugar into the bloodstream, leading to more balanced blood sugar levels. By starting the day with a high-protein breakfast, you can set the stage for stable blood sugar control, which helps mitigate blood sugar spikes and crashes, fatigue, irritability, and cravings… which tend to be more pronounced at certain phases of the menstrual cycle. Optimising the role of insulin also in turn optimises reproductive hormone profiles, whereby insulin directly impacts oestrogen and testosterone.   

• Stress:  protein plays a role in the body's stress response by contributing to the production of stress hormones such as cortisol. And while cortisol is necessary for managing stress, excessive levels can lead to inflammation and other health issues, including reproductive issues. Adequate protein intake helps modulate cortisol levels, supporting a healthier stress response and reducing the overall impact of stress on the body.

Aiming to hit 25-30g of protein with breakfast alone is going to ensure you’re setting yourself up for success. So what does this look like? Let’s start with breaking down how much protein is in common foods: 

• Canned tuna 100 grams = 25 grams protein

• Fresh salmon 150 gram fillet = 36 grams protein

• Smoked salmon 100g = 18 grams protein

• Greek yoghurt 150 grams = 15 grams protein

• Ham 50 grams = 11 grams protein

• 3x eggs = 18 grams protein

• Chicken breast 100 grams cooked = 31 grams protein

• Beef Mince 100 grams raw = 24 grams protein

• Hemp seeds 1 tbsp = 10 grams protein

• Chia seeds 2 tbsp = 5 grams protein

• Black Beans 1/2 cup cooked = 7 grams protein

• Quinoa ½ cup cooked = 8 grams protein 

• Green peas 1 cup = 8 grams protein

• Chickpeas 1/2 cup cooked = 7 grams protein

• Lentils 1/2 cup = 9 grams protein

• Tofu 100 grams = 10 grams protein

• Tempeh 100 grams = 19 grams protein

• Peanut butter 2tbsp = 8 grams protein 

• 1 slice of wholemeal bread = 3.8 grams protein 

Here are 5 examples of high-protein breakfasts, all of which hit that 25-30g target:

• Chia seed pudding - soak 2 tbsp chia seeds overnight with 100g of Greek yoghurt (use water to thin to your preferred consistency), and top with 2tbsp peanut butter, mixed berries or chopped fruit of choice, and seeds to serve.

• 3 egg omelette filled with 50g smoked salmon, and mixed sautéed vegetables such as zucchini, mushrooms, spinach, and tomatoes.

• Scrambled tofu - using 150g of crumbled tofu and seasoned with nutritional yeast flakes and mixed spices for flavour and colour. Add in sautéed vegetables including 1/2 cup of peas, mushrooms, and asparagus. Served with 2 slices of wholemeal bread

• 2 slices of wholemeal toast topped with half an avocado, 100g smoked salmon or ham, sprinkled with 1 tbsp hemp seeds.  

• Add 1-2 scoops of protein powder to your smoothie, or mix through your porridge.  

Starting the day with a high-protein breakfast is important for everyone, but offers menstruating folks especially a powerful way to support mood, energy, blood sugar balance, and hormone health. By making protein a priority, you can set a solid foundation for a more balanced, energised, and resilient body throughout your menstrual cycle. Optimising nutrition and supporting well-rounded diets is something our team of naturopaths pride themselves on being able to offer! Get in touch today to learn more about how we can support you!

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