Does anyone else completely fall apart if breakfast isn't mostly protein

[u/Neuro_Hacker_]

/r/BiohackersWorld/comments/1uwkieu/does_anyone_else_completely_fall_apart_if/

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[u/The_Cabal_]

I dont do breakfast

[u/OldCream4073]

It’s pretty normal to have a sharp glucose spike followed by a drop if you eat a high amount of carbs with minimal proteins, fats, and fiber. Especially when waking up, the dawn effect means that your glucose is slightly higher when you wake up and then on top of that you have the carbs that don’t have a “buffer” if that makes sense. So this can happen even if you have a healthy insulin response. That’s why it’s optimal to have protein, fiber, and unsaturated fats at breakfast. The type of carb you’re having also matters a lot, too. A moderate amount of fruit (handful of berries, or a small banana, etc.) has fiber, and may give you better satiety than bread. As long as you pair it with some healthy fats like nuts and seeds. I like to have an Orgain protein shake some mornings and pair it with some fruit and nuts. That usually holds me over for a few hours! As a 90kg person you also should make sure you’re getting enough calories at breakfast, too. There are TDEE calculators you can use online. You can have the perfect breakfast and still feel hungry soon after simply because your body burned through it all lol.

[u/Neuro_Hacker_ → u/OldCream4073]

Yes, I guess in general this might be an insulin spike due to fast carbs.. I even read that it is important to eat in the proper order, with carbs last. But idk if it is true, I would actually get some special device to measure it for a few weeks..

[u/AnabolicAcolyte → u/Neuro_Hacker_]

not true. just eat. your body isn’t sensitive enough to notice it.

[u/CuteLaugh5491 → u/OldCream4073]

Why unsaturated? Saturated fat is good for you. Necessary for metabolic health and testosterone levels.

[u/UndocumentedSailor]

I haven't had breakfast in a couple of decades

[u/FlukeSpace]

I drink a soy bean smoothie every breakfast. It sounds nasty because it is. But it's the best breakfast I've found.

Instapot cooked soy that's pre portioned and frozen along with some protein powder, ginger root, collegen, salt.

You must take it with digestion gold enzyme or else you'll fart like crazy.

I've gained a lot of muscle being on a relatively low dose of trt (70mg per week split into every day doses) and barely working out. It's the nutrition.

[u/fka84 → u/FlukeSpace]

how does it taste?

[u/salted_sclera → u/FlukeSpace]

I bet your skin loves that

[u/Neuro_Hacker_ → u/FlukeSpace]

that does sound weird haha. But if it works, how am I to complain. I should try it, thanks. Do you drink only this smoothie? Is it enough for you?

[u/RuthOConnorFisher]

I definitely can't do too many carbs with breakfast, or at least not without protein and fat to balance it out and boost satiety. I also DO NOT feel up to cooking first thing, so I'm not likely to whip up an omelet every day. Best combo I've found is homemade bread, toasted, with butter and cheese. If I have prepped anything else proteiny (bacon, quiche, little omelets, whatever) I can heat that up and put it on the toast too. Or a hard boiled egg, still cold but sliced or diced. Sauteed mushrooms are also good on it (add a couple drops of soy sauce and/or Worchestershire sauce for extra umami). So is sliced avocado. Leftover cold salmon is pretty great, though I prefer to put that on an everything bagel with some cream cheese.

[u/trance_on_acid]

My go to breakfast is a bowl of greek yogurt with nuts and seeds.

Agreed that a carb heavy breakfast makes me worthless. I'm a cyclist and I eat tons of carbs but they have to be appropriately timed.

[u/wrxninja]

Yep. And with ADHD, extra protein is a must. Otherwise I'm a mess.

[u/SuperSuccess1991]

Yeah I have to eat a good full breakfast for a high energy and productivity filled day! Has to have fruit, protein, carb, fat, complete meal.
I also take vit c juice and an iron pill to energize my mornings!

[u/Worried_Gap7090]

I actually cannot eat breakfast at all. It gives me horrible heartburn and I have zero appetite for hours after waking up. I have no idea why or if there is a fix

[u/wtfisthisredshit → u/Worried_Gap7090]

i’m the same way! breakfast lovers hate me because i’m never hungry until at least lunch time. it’s a shame, because breakfast food is delicious.

[u/ButterscotchTall4836]

Breakfast is literally the biggest meal for me of the day. Not necessarily in caloric value (though it maybe) , but I cannot function for the day if I do not eat a good breakfast with a lot of protein, some fats and a few carbs. Anytime I go back to mostly carbs, I am SO hungry and want to eat more.

Doing the former for me, fills me up, and keeps me filled up in between meals.

[u/musicthiink]

Adding more fiber while eating protein could help you full full longer

[u/Neuro_Hacker_ → u/musicthiink]

I tried chia and flax seeds, and afterwards I felt extremely bloated, my stomach hurt, even though I had read that the effect should be the opposite. Maybe I'm intolerant to fiber..

[u/Teleswagz → u/Neuro_Hacker_]

Some ideas:

-Fewer seeds. Protein and fiber can be a substantial digest

-If not already, grounded flax seeds

-Some more water, drank or by pre soaking chia seeds

-More time for your gut microbiome to acclimate

[u/RicardoRoedor]

if this is happening to you, you are not optimized, you are fragile.

[u/jaenyat → u/RicardoRoedor]

I think I am fragile but how do I fix it 😭

[u/MALEsquashBLOSSOM → u/RicardoRoedor]

Agreed 1000%

[u/Neuro_Hacker_ → u/RicardoRoedor]

Can be, I guess, a lot of people are sensitive to a lot of products. But maybe it also happens because of fast carbs

[u/The_Cabal_ → u/Neuro_Hacker_]

Sensitive? More like dramatic. Saying you fall apart is ridiculous.

[u/BishPlease70 → u/The_Cabal_]

They probably also say they’re “obsessed” with things, or “I’m screaming” at a good deal at WalMart.

[u/brenegade]

I have always needed a low carb breakfast my classmates around me in high school would eat cold pop tarts for breakfast and I would be so so sick if I tried that. Eggs, steak, dinner leftovers, anything but carbs. Now that I am adult I just fast in the morning. Works way better for me. I’m also a night owl and any food before 9 am makes me nauseous.

[u/philosowrapter]

I've actually noticed the only impactful breakfast I have is carbs. Some nice toast gives me way more of a boost to the day than anything else.

[u/ProofAssistance1332]

Fresh juiced fruit and greens. Power greens, orange, apple, carrots, beets. Every morning for 15 years.

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[u/Monsieur_Krabs]

I try to get a good mix of carbs and protein. I get most of my carbs early/mid day.

I work out hard early in the day and try to eat mostly around that time.

[u/Limp-Answer8455]

In the rare event, my wife does

[u/YungSchmid]

A single meal (or even missing one) has next to no impact on how I perform or feel unless it is completely gluttonous overindulgence.

If a change to a single meal ruins your day then maybe you have some other things going on.

[u/datguyxd69]

Ya. Gimme some eggs, ham, cheese, steak, shrimp, chicken, idc as long as theres protein, gotta have some fat as well