Researchers at the University of Erlangen-Nürnberg have found that it is better to have a pure protein meal in the morning than a breakfast with proteins, carbohydrates and fats. By eating an all-protein breakfast, your body produces more anabolic hormones such as growth hormone and insulin, and also inhibits the production of cortisol.
The majority of athletes eat a healthy meal of protein, carbohydrates, and fats for breakfast that is washed down with water, tea, or coffee. There’s nothing wrong with this approach, as breakfast like this powers the body that can endure physical activity throughout the day. However, researchers at a German university found that a pure protein breakfast can be even more beneficial for active people.
The study participants were men aged 18 to 40 years. In the morning they consumed a mixture of 24 g of amino acids dissolved in a glass of water. The mixture contained the following amino acids:
– threonine and
as well as vitamins and minerals. There were three groups of participants in the study: a fasting control group (they did not eat anything), a group (iso control group) that had carbohydrates with milk protein (same calories as the amino acid shake), and the group that contained the amino acid mixture.
The pure protein breakfast (amino acid mixture group) led to a very high HGH peak: the concentration increased by a factor of 21 on average and remained high for about one and a half hours in most test subjects.
Another observed effect was the decrease in the cortisol level by almost 50% in the AA mixed group, while the cortisol level in the other group (iso-control group) decreased by 10%.
It is common knowledge that insulin increases after consuming carbohydrates. Insulin is a very anabolic hormone and it causes the body to store nutrients in muscle cells. The researchers found that after consuming the amino acid mixture, there was a large spike in insulin even though it did not contain any carbohydrates.
What is the best breakfast for athletes?
Athletes and people who care about their health and wellbeing in general would benefit from a protein-rich breakfast. This leads to peak production of HGH as well as an increase in IGF-1.
A pure protein breakfast in the morning is the best breakfast for athletes, according to this study.
So, keep your breakfast (or the first post-fasting meal) on pure protein and you can expect great long-term results.