This post was sponsored by Milk Life on behalf of Influence Central.
Do you know that Americans get only 13 grams at breakfast, on average? That’s because for most Americans, it’s the morning meal that’s often taken lightly.
A recent study suggests that it’s not just about how much protein you need, but it’s also about when you get your protein. So I’m so excited to participate in this campaign by Milk Life to share about the importance of protein in the morning!
What is Protein?
First, let’s talk about protein. Along with carbohydrates and fats, protein is one of the three macronutrients, or nutrients needed to provide you the energy (or calories) and to be healthy and strong. Here are some important facts on protein and protein intake:
*Are you getting 30 grams of protein in the morning? Most Americans fall short.
What to do: Pairing a glass of milk, with its high-quality protein, with your breakfast or mid-morning snack is an easy, delicious way to help get the 25-30 grams of protein many experts recommend before noon.
*Americans tend to eat most of their protein in the evening – leaving their mornings lower in the nutrient most likely to keep them full.
What to do: Backloading protein at dinner can affect how your body uses it. Many nutrition experts now recommend 25-30 grams of protein at every meal for best daily nutrition. Additionally, spacing out your protein intake throughout the day will make the most of the important benefits it provides.
Milk and How Much Protein We Need
Milk is a good source of protein. Every 8 ounce glass of milk contains 8 grams of protein. Simply pairing a glass of milk with a variety of breakfast foods and morning snacks will help you get closer to the 25-30 grams recommended amount of protein in the morning. The 2010 Dietary Guidelines for Americans recommend three servings of milk and milk products each day. So, if you drink three 8-ounce glasses of milk each day, you add 24 grams of high-quality protein to your daily protein intake.
While most people may meet the minimum protein requirements, studies continue to show benefits of a high-protein diet – especially for active people and older adults. You can go here to find your Recommended Daily Protein Intake and Recommended Range based on your age and how physically active you are.
Here is an example of a high quality protein breakfast and morning snack I had yesterday:
This breakfast and morning snack provides 27.25 grams of protein:
- 2 whole grain waffles – 4 grams of protein
- 1 sausage link – 3.5 grams of protein
- 1 cup of milk – 8 grams of protein
Mixed Berry-Banana Smoothie (amount of protein shown with 2 servings)
- 1 large banana – 1.5 grams of protein
- 1/2 cup milk – 4 grams of protein
- 3/4 cup Plain Greek yogurt – 18 grams of protein
- TOTAL PROTEIN = 23.5 grams
- TOTAL PROTEIN per serving: 11.75
When making your own high-quality protein recipes, use this Breakfast Protein Reference Guide to see the amount of protein in the ingredients you use and to ensure you have at least 25 grams of protein in your recipe.
So jumpstart your new year by getting 25-30 grams of protein in the morning. Show us how milk and its high-quality protein is part of your #mymorningprotein, and we’ll reward you with milk! Visit MilkLife.com/morningprotein to see how you can fill up your cup with milk to get closer to your morning protein goal.
For additional information, resources and more on Protein and Milk, visit the following pages!
Milk Life website www.MilkLife.com/morningprotein
 What We Eat in America, NHANES 2009-2010.
2 Layman D. Dietary guidelines should reflect new understandings about adult protein needs. Nutr Metab. 2009; 6: 12.
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I own one of these, and I love that it keeps me motivated each day to reach my fitness goals. I just love it! 🙂
Protein is essential in our diets. I don’t eat breakfast and I don’t usually drink milk. I get protein from other sources. While getting the recommended amount of daily protein is important, it is also important to remember that too much (protein shakes, powders, etc) are not good for you and can cause kidney damage.
I tend to prefer carbohydrates. I know I need protein because I workout a lot and want to maintain my muscle. It helps to support bones and to prevent falls as we get older. I have osteoporosis and milk is a must for me.
I think protein is important because it is involved in our daily necessities and functions. I usually drink 1-2 glasses of milk with cereals a day. I think that drinking milk is the best way if we try to lose weight as long as we drink skim milk 🙂
Thank You for the great review and giveaway!
I think protein is very important in a healthy diet, esecially for breakfast. A lot of the time I feel like I just don’t have enough time to plan out my meals ahead of time to make sure I’m being as healthy as I can be. When I do have the time or make the time I find that I feel significantly better and have more energy and a positive attitude throughout the week.
Getting enough protein is very important to me for staying healthy. I usually go with cheese and eggs for breakfast instead of milk since they are more digestible.
Protein is very important. My daughter can’t eat meat so I have to make sure she gets plenty of protein from other sources.
the protein is important because it keeps our bodies strong. and drinking milk with breakfast is a habit i have to get back into.
I have been working hard to cut back on carbs and up the protein. Having protein is so important in stamina. It is super easy for me to quickly grab the carbs, but the protein is so much more beneficial!
It is very important. I have milk everyday.
Protein is important because it helps crave your appetite longer. As far as having a glass of milk, it’s fine if you like it or if you can tolerate it.
I eat good for you cereal everyday with milk.
I believe protein is very important to my diet. I pair 8 oz of milk with a bowl of oat bran with walnuts to meet my 25-30 grams of protein for breakfast.
Due to medical issues the last couple years.I have increased my protein intake quite a bit.Although i don’t usually drink milk at breakfast. I have a glass of milk in the evening with a snack. And of course usually have eggs for breakfast.
I have been doing high protein and low carbs for the last month and feel great. I have to be careful with too much dairy because it makes me sick but i get protein from other sources.
I find it very interesting that it would matter when you consume the protein, I hadnt heard about the recommendation before. I don’t think that I’d be able to do a full glass of milk alone. I typically add milk to a smoothie, coffee, or cereal to get the recommended amount in daily.
Without protein a persons body will eventually need blood and the addition of milk products are also protein. Everyone should drink milk in the morning.
Having protein in ones diet is very important to me. And pairing 8 oz of milk with anyone’s favorite foods to meet the 25-30 grams of protein for breakfast, lunch or dinner is a great idea. Sometimes it can be hard to do this so sometimes I like to take a protein shake with milk and a banana.
For me, the importance of getting enough protein means controlling my blood sugar level. So each day, I make sure I get my daily balance as recommended by the doctor.
I really feel a lot better when I have lots of protein in my diet. Lean meats and fish are my go-to’s. Milk is really important to me for the Vit. D.
I try and get my protein in the morning as I think this is the most important time to get protein. I think it can be a challange though.
Protein is important for building, maintaining and repairing body tissues.
Breakfast is the one meal a day I guarantee I have a glass of milk! I also know the importance of protein and normally keep a ton of different protein packed foods around to keep my energy up throughout the day!
I’m not a big breakfast person and I think this would be a quick easy way to add protein to my diet.
I learned about the importance of protein in my diet while I was in the Navy! It helps to keep you full and control your hunger ALOT! Learning about protein helped me to lose 50lbs! I actually didn’t know milk had that much protein in it though! That will be something I keep in mind from now on! Thanks 🙂
I enjoy a glass of milk with my breakfast.
I know how important protein is, but it’s so hard for me to get in as much as I should each day. I am trying to be better about getting more balanced meals and including more protein.
i love the idea that you can achieve balance and get the protein you need just by doing simple things, like having milk with your meal,
Awesome post! Your explanation of the importance of protein and what is does for the body was eye-opening. What I loved most is how you made it simple to add more protein just by adding milk. This is so doable for me! Thank you!
Having milk with my cereal.
Protein in the morning is very important because it keeps you energy up and keeps your brain smart
I work 13+ hour days and having protein in my breakfast is absolutely necessary!
Protein is important especially when getting the day started. I am not a fan of milk but i have been making myself eggs with cheese every morning lately and that really seems to hold me over for a while.
We like to have a good high protein breakfast to start the day. Adding milk to our smoothies is a good way to add more protein to them.
I’m currently breastfeeding my daughter so I know I need to keep my protein up in order to keep my supply up. I make smoothies every morning and always get tons of protein that way 🙂
I think having protein is extremely important. I love having a glass of milk or having milk in my oatmeal or cream of wheat in the morning.
I feel as if it is an extremely big part of my diet and workout. My body feels deprived and not as strong when going for a morning run or workout. In that case- it’s essential for me to get my healthy protein in if I want to have a successful day!
Protein is so important to me to give me the sustaining energy I need to make it through the day. I love getting it in dairy because I love the calcium too.
High Protein is very important to me. I love drinking milk with my meals. My kids are not much for milk though.
According to Tim Ferriss, author of the 4-Hour Body, getting 20-30 grams of protein in the first hour of the day will greatly accelerate your weight loss efforts.
It is very important and I’m trying to add protein to build back up my muscles after my leg had been in a cast for almost 2 months so it is a top priority
Protein’s not only a necessary nutrient in our diets, it also helps us feel fuller for longer so we aren’t hankerin’ for snacks throughout the day. I make my own Greek yogurt and have a little bowl for breakfast every morning. I don’t drink milk by itself, though. That yogurt’s the only dairy I get.
I think diet is huge! I recently started balancing my diet for me and my kids and I have noticed a huge change in their moods. I feel healthier and I usually have no problem getting them to drink milk.
Protein is important to me because I pound my body during workouts. I use milk to help meet my high protein intake goals by mixing it with protein powder, using instead of water in smoothies, and making overnight oats for breakfast with it.
Personally, I love drinking milk, so it happens to be a great way to get my protein!
Our typical breakfast is an omelette filled with lots of veggies and a pinch of cheese, turkey bacon, coffee and my daily glass of milk.
I’m not a huge fan of milk but I am low on calcium and vitamin D, so drinking milk with breakfast seems like it would be an excellent idea.
Protein is great to have for daily energy and overall strength, but is not something I spend a lot of time ensuring I get into my daily diet. Although I eat a balanced diet so I am pretty confident of receiving the proper intake. I am lactose intolerant so I can’t drink a lot of milk but I would be totally OK with 2 glasses of milk a day! My kids have at least 2 a day, however.
I think protein is very important in the any diet. Unless you are lactose intolerance, drinking milk is a good source of protein.
Without intake of protein at each meal, I find that myself, and my family, become hungrier much quicker. A smoothie with 8oz of milk or milk alternative provides fullness till lunch and sometimes beyond!
I think protein is very important in the diet, it helps keep you full.
i have been trying to up my protein intake and lower my carbohydrate intake to lower my risk fro diabetes
I need more of this and milk is something I need a lot more off. It would be great to pair will my breakfast foods.
I don’t eat a ton of meat, so I try to find other sources of protein. I like greek yogurt, nuts and eggs. I don’t usually think of milk as a source of protein, so this was some great information!
I like to get my protein in a nutra blast. I make it with kale, fruit, & flax seed. I drink about 8oz of milk oer day also;) thanks for the chance!
Protein is very important to me every single day! It’s what balances my meals. I drink milk every so often, but I always try to get good old fashioned cow’s milk straight from the cow 🙂 That’s the best kind! My protein comes from lean meats and cheese. I also use a good protein powder now and then as well.
I always make sure I feed my tweens some type of protein for breakfast. It has a longer staying power than carbs do, so they aren’t hungry during the day!
I definitely make sure I got protein into my diet daily it keeps me feeling fuller longer and keeps cravings at bay it’s much healthier with protein too your body needs it and it helps in so many good ways especially with exercise I’m still learning I just started a healthier lifestyle myself 🙂
I typically pair my milk with a whole grain cereal in the mornings, but I do love to make eggs as protein several times a week.
Protein is something I’m well aware of as I have a neuro muscular disease that the treatments I require knock out my immune system and I’m prone to dangerous infections. When I get an infection it requires huge amounts of protein to help the healing process. On top of that I’m a smoker, I know it’s terrible, causing me to require even more ;rotein for healing.
I wouldnt mind drinking milk but blehh, i hate the taste of milk. So maybe a protien shake or a protien bar would be better for me to try.
Protein is essential, especially to start off the day. I drink milk every morning.
Always eat cold cereal with milk for breakfast.
I feel better when I eat protein for breakfast. I try to have a smoothie in the morning with fruit and some nuts included.
I always eat protein for breakfast. Milk and eggs are almost always on the menu.
Protein is important keep your energy up and fill full, I have a cup of milk with my breakfast every morning because I need to feel good when I go to work.
Protein is very important for anyone’s diet, especially on morning when you start your day. It helps build muscles and our body uses it to build and repair tissue.
protein included in breakfast is a good way to start the day off right
Protein is really important to stay healthy. I really enjoy hemp, chia, and flax seeds for extra protein. They go great with milk.
Protein is important in every diet. If you are exercising, protein is a must. Also protein helps build muscles when lifting weights.
Protein is very important. I try to drink protein shakes to get more.
Protein is so important and I am always looking for good ways to get more because i don’t eat meat.
I love milk. I drink it daily to get vitamins and minerals I need.
Protein is very important to help maintain a healthy life. I try to ensure I add it into my everyday meal planning.
Proteins are essential in one’s diet! I am thankful that I am able to get my daily intake of proteins in other ways than milk. Being lactose intolerant it makes it challenging but I find my proteins in nuts, cheese, veggies to name a few and incorporate them in different ways in my diet during the day.
Protein is essential in everyone’s diet. I, personally, do not drink milk by itself anymore because of diet restrictions but I do love an occasional bowl of cereal.
protein is essential for growth and strength. thankfully there are many ways to get it so even if you cant handle dairy you can find it in nuts and even veggies paired carefully for a complete amino acid spread.
I try to eat lots of nuts to get my protein, but milk is also a great thing to pair with food for breakfast protein! I also like greek yogurt for a quick snack when in a hurry and hungry to get a quick fill!
I love protein smoothies in the morning, especially with fruit in them like banana and strawberries. I find if I don’t have enough protein in the morning then I am hungrier in the afternoon and get cravings.
Protein is very good for one’s diet as it makes you feel fuller longer, thus eliminating unnecessary snacking and such. Love your breakfast idea here! We try to eat a protein rich breakfast.
Milk is such an excellent compliment for breakfast. In addition to a tall, cold glass of milk, it is also delicious on cold or hot cereal! I often pair my breakfast with a glass of milk for the added protein.
Thanks for the chance to win!
wildorchid985 at gmail dot com
Protein is important, especially at breakfast!
Im not much of a milk drinker. occasionally Ill have almond milk in nice cream. But protein is essential to building/repairing muscles as your body needs those amino acids so I try to get enough protein each day.
I have never thought about the importance of protein in my diet. I like to have milk with cereal for breakfast.
I have found adding protein to my diet, has definitely helped me. I like milk, so it is easy for me to add it in, and adding it to a smoothie or cereal for breakfast works best for me.
I feel like protein is definitely important. I always get protein in the morning and usually at night.
Protein packed meals help me stay full feeling for longer. But as a vegetarian I often have trouble reaching the suggested recommendations for protein intake. I will definitely consider adding milk to help get there!
I truly need to eat protein in the morning because it keeps my energy levels steady until lunch and I don’t feel the need to snack.
I almost always try to add a protein to each of my meals! I love milk so that is a easy one to choose. I also like almond butter, cheese, or some almonds.
Protein in ones diet is important. Milk & yogurt is something I try to have almost daily.
I am definitely going to up my protein intake. It is very important! I am going to start by drinking a glass of milk with my breakfast every morning!
Protein is super important.. especially for breakfast.
Protein is the building blocks of healthy muscle an bone. Many dont eat enough protein believing it has ‘too many calories’ which is completely an untruth. Proteins actually keep you full longer and fueled up longer. We eat protein here as well as milk and cheeses. During the winter months it is really important to keep your body fueled correctly.
I get most of my protein from Greek yogurt in the morning. I try to add in more protein at other meals. I def need to do more to increase.
I believe that I get enough protein and I am not considering upping my intake.
I think it is important to eat healthy proteins and fats in our diets, we’ve been carbing up and sugaring up too much these last few years and getting more unhealthy. Milk fills us up and is good for us.
I try to drink two cups of milk a day. It is easy to do if you have cereal. It keeps me strong and satiated.
I think protein is very important in all diets. You also need the milk for calcium too and i think it would be great if more people drank milk with their breakfast.
Protien is very important – to me, for energy especially. When I’ve tried to cut meats and such from my diet and find suitable protein replacements it’s been really interesting to see what has a lot and what has very little. I don’t get a lot of milk with my breakfast during the week but I make up for that on the weekends for sure.
I think that protein is very important in one’s diet. Pairing milk with breakfast foods is a great idea to meet the 25-30 grams of protein for breakfast!
P.S. I had to do my own search for you on Networked Blogs but i am now following!
Protein is very important to help you feel full and give you energy. I love milk! I usually have it at least one meal a day 🙂
I recently started the paleo diet so I certainly know how important protein is! I am lactose intolerant so I drink almond milk. I get my morning protein by eating eggs with a side of meats like bacon or sausage!
Protein is essential for stamina, and it helps you feel full. I use a cup of milk in my oatmeal to help me get the much needed protein, and I have eggs for breakfast. I also use milk to make my smoothies that I sometimes have for breakfast.
I rarely drink a glass of milk but I do get my protein in milk from eating cereal in the morning and my yogurt snacks.
I think protein is important for a good diet. I drink milk with my oatmeal in the morning.
Protein is very important to your diet. It helps with the growth of your hair, builds and repairs muscles and also helps in weight loss. I try to have protein in every meal. I cut back on milk since I notice it makes me break out but i would drink a cup about 3 times a week.
I eat good for you cereal everyday with milk.
I’m diabetic so a high protein diet is especially important. I find a lot of protein in cheeses and nut butters.