When the U.S. nutritionist Adelle Davis wrote popular science articles in the 1950s and 1960s about “Breakfast like a king,” she brought to light a long-forgotten practice: deliberately using the morning to kickstart metabolism, concentration, and performance. Today, this intuition can be scientifically substantiated—with a simple lever that high performers can implement immediately: a protein-rich breakfast, cleverly combined from animal and plant sources.

Protein not only provides calories but also essential building blocks for muscles, enzymes, and neurotransmitters—the chemical messengers that enable focus and drive. The early activation of muscle protein synthesisthe process of building new muscle proteins through available amino acids is crucial, as it stabilizes glucose levels, dampens cravings, and supports daily energy. Breakfast also serves as a timekeeper in the body. The circadian rhythmthe internal 24-hour clock that regulates sleep-wake cycles and metabolic processes synchronizes itself with meal times. A regular, protein-rich breakfast can therefore help organize metabolic and hormone rhythms. Important is the distribution: Many people consume a lot of protein in the evening and very little in the morning—a pattern that weakens the 24-hour balance of muscle-building processes ^[1].

A protein-focused start consolidates several advantages: it stabilizes appetite and reduces subsequent energy spikes—effects observed in both plant and animal protein sources, such as increased satiety hormones like GLP-1 and PYY compared to carbohydrate-heavy, protein-poor breakfasts ^[2]. Conversely, irregular or missed breakfasts increase the risk of unstable energy levels, more cravings, and poorer glycemic control; in people with type 2 diabetes, irregular breakfasts were associated with higher HbA1c, partly mediated by social jetlag—a shift between biological and social time ^[3]. At the population level, skipping breakfast or late-night snacking is associated with a higher risk of MASLD, or metabolic-associated fatty liver disease, a marker of disrupted energy homeostasis ^[4]. Another hindrance to daily energy is a very high-fat, calorie-dense breakfast: in the short term, it delays glucose spiking, while in the long term, repeated overeating of fat promotes insulin resistance and weight gain—suboptimal for performance and longevity ^[5].

Several studies provide precise insights. First, a controlled nutritional study shows that a consistent protein intake throughout the day increases the 24-hour muscle protein synthesis by about a quarter compared to an evening-heavy distribution. Practically, this means moderate protein also in the morning instead of consolidating the entire amount for dinner ^[1]. Second, a crossover study demonstrated that a plant-based protein drink and an animal-based, protein-rich breakfast—each isocaloric and containing 30 g of protein—trigger similar satiety hormone responses and more effectively suppress subjective appetite than a protein-poor, carbohydrate-rich breakfast. Thus, it's less about the source and more about the appropriate protein dosage in the morning ^[2]. Third, large cohort analyses link irregular breakfast eating and nighttime snacking to a higher risk of MASLD; the connection is partly mediated by BMI. Regular, early meals appear to act as metabolic timekeepers here ^[4]. Additionally, data from a clinical population with type 2 diabetes show that irregular breakfast is associated with higher HbA1c and greater social jetlag; the impact of jetlag on glycemic control was mediated through breakfast regularity—a clear signal that timing and regularity are behavioral levers ^[3].

- Aim for a conscious intake of 15–20 g of protein in the morning. This hits the "stimulus range" for muscle protein synthesis and distributes protein throughout the day—rather than bundling it in the evening ^[1].
- Mix of sources: Combine eggs or yogurt with plant-based options like lentil spreads, tofu, nuts, or nut butters. Animal and plant sources provide similar satiety signals—use both according to your preference ^[2].
- Practical 3-minute options: Skyr or soy yogurt with nut butter and berries; whole-grain bread with hummus and egg; smoothie made with soy milk, protein powder (plant-based or whey), frozen berries, and flaxseeds ^[2].
- Avoid very high-fat XXL breakfasts. They delay the glucose curve and promote weight gain and insulin resistance with regular over-caloric intake ^[5].
- Eat early and regularly. Aim to have your first bite within 1–2 hours of waking up and avoid late-night snacking—this supports circadian rhythm and metabolic health ^[4][3].
- If you typically can’t eat much early on: Start with a smaller portion (e.g., 200 ml protein-rich drink) and increase it to 15–20 g within two weeks—the appetite regulation will adapt ^[2].

A protein-rich, regular breakfast is a small lever with a big impact: more stable energy, better appetite, and a clearer mind. Implement 15–20 g of protein tomorrow, combine animal and plant sources, and make breakfast a consistent habit. This way, you train your metabolism for high performance—day by day.