Why Protein Should Be the First Thing You Eat (And Why 30g Isn’t Just for Gym Bros)

beckygbiggers
Sep 8
2 min read

Why Protein Should Be the First Thing You Eat

Let’s set the scene. You’ve barely slept, you’re dodging toy trucks in the kitchen, and your toddler just asked for waffles shaped like dinosaurs. You chug half a coffee, maybe grab a piece of toast (or just crusts off your kid’s plate), and call it “breakfast.”

Sound familiar?

The problem is: your body, and especially your muscle tissue, is waking up in a catabolic state (translation: it’s breaking down tissue, not building it). After a night of fasting, why protein should be the first thing you eat becomes more than just a suggestion, it’s a strategy to tell your metabolism what kind of day it’s going to have.

So when you skip protein and reach for carbs or nothing at all? You’re starting the day in the wrong gear.

The Science: Why You Need At Least 30g of Protein to Start Your Day

Dr. Gabrielle Lyon, the queen of muscle-centric medicine, recommends 30–50g of protein at breakfast. Not for “gains” but for longevity, metabolic health, hormone support, and muscle preservation.

Here’s why:

Protein triggers muscle protein synthesis (MPS) but it needs a threshold of the amino acid leucine to kickstart this process.
Most women under-shoot this threshold by eating 10–15g of protein per meal (think: half a yogurt, a handful of almonds, or a scoop of random protein powder).
Without enough protein, and enough leucine, you’re not building. You’re breaking down.

Leucine is the key. Think of it as the “on” switch for building and preserving lean muscle mass. You need about 2.5g of leucine in a meal to stimulate muscle protein synthesis, and most “snack-like” breakfasts don’t even come close.

Why Leucine Matters (Especially for Women)

Leucine is one of the three branched-chain amino acids (BCAAs) and the most powerful when it comes to:

triggering MPS (your body’s ability to repair and build muscle)
preventing sarcopenia (age-related muscle loss, more on this in Blog 2)
supporting metabolism and glucose regulation
preserving strength and mobility as we age

Here’s the kicker: As women, our sensitivity to leucine decreases as we get older. That means we need more, not less, of this powerful amino acid in each meal.

Becky’s Protein-Packed Morning Shake

This is my go-to for a fast, mom-life-friendly, muscle-loving breakfast:

Ingredients:

2 scoops of Shaklee Life Shake (for 30g protein & 2.5g leucine)
1 cup unsweetened protein rich almond milk
½ cup frozen berries
1 tbsp chia seeds
Handful of spinach
Dash of cinnamon

Why I love it: Life Shake is leucine-optimized, plant-based, non-GMO, and includes a full spectrum of essential amino acids. It checks every box.

Final Word:

The goal isn’t to “bulk up” it’s to wake up your metabolism, keep your cravings under control, and start your day with the fuel your body is actually asking for.

Protein first. Always. Not a rule. Just science. (But like, really smart science.)