When it comes to protein, there are differing opinions on how much the average person needs to consume each day. While some people think Americans get too much protein, others believe Americans aren’t getting enough. The fact is, it depends on your goals! Most of us get enough protein to maintain our bodily functions, but it’s possible you may not be consuming enough to reach your fitness goals.

A key component of protein consumption is your timing. It is important to spread protein consumption throughout the day. It is common to have a predominantly carb-based breakfast (muffin and coffee anyone?) and lunch, then eat something like a 12-ounce steak, baked potato, broccoli, and a glass of milk for dinner. That is a whopping 94 grams of protein! The problem, then, isn’t likely your total protein consumption. For many of us, we aren’t getting enough protein throughout the day to reap all of its benefits.

Protein requires more energy for digestion, because it takes longer to digest. This means that more protein can help with appetite control, regulate blood sugar levels (as it slows down carb digestion and absorption), and will slightly increase your metabolism. Protein also helps build your muscles and protects against muscle breakdown when it’s combined with strength training.

It’s important to start the day with adequate protein. This will help refuel your muscles after your overnight fast. It will also curb your hunger to prevent you from gravitating toward sugar-filled energy in the morning (like baked goods and sugary drinks). To help you get adequate protein for breakfast, your goal is to eat at least 20 grams in the morning. iFit Nutrition Protein powder is a great addition to your morning to help you reach your protein goals. Drink it on the side with your morning muffin, or use it in a breakfast recipe. Below are a few of our favorite high protein breakfast recipes to keep you full, fueled, satisfied, and ready to take on your day!