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Are you eating enough protein at breakfast?

Are you eating enough protein at breakfast?

Nutrition experts agree protein is essential for good health. Getting the right amount of protein in your diet provides the building blocks for healthy muscles, bones, and tissues so that the body can continue to maintain important body structures and functions.

Do you need more protein?

If you eat a varied and balanced diet, it is likely that your intake will meet your total daily protein needs. However, if you have too much protein at one meal, your body can only use what it requires but it cannot 'store' the excess like it can with fats and carbohydrates, to use later. This may mean your muscles and bones may not be getting the full benefit of protein if consumed in small amounts at a meal time.  

If you are like many adults, you probably consume smaller amounts of protein at breakfast and load up on protein as part of your evening meal. The problem with this is, there is a limit to how much protein your body can process at one time. That's why it is suggested there are benefits to not only consume the right amount of protein that your body needs, but also spreading your protein intake evenly across the day.

Protein calculator

Check out our Protein calculator

Do you need less protein as you age?

With age, we naturally lose muscle mass and our bodies become less efficient at using the protein we eat to support muscle and bone health. The body therefore requires more protein to help minimise the impact of this loss.1 One way of ensuring you maintain your muscle mass and that your bones stay strong is to meet your protein intake each day. 

Protein is continuously broken down and needs to be replaced regularly – so you should include protein in your diet every day and at every meal.

How much protein do you need?

Everyone has different protein requirements, but a good guide is based on the National Health and Medical Research Council’s recommended dietary intakes (NHMRC RDI).2
•    Women aged between 51-70 years require at least 46 grams of protein per day to maintain muscle health, while women aged over 70 require 57 grams a day. 
•    Men aged 51-70, meanwhile, require 64 grams per day, and 81 grams daily once they’re over 70 years. 

How can you boost your breakfast protein?

To boost your breakfast protein and help with spreading your protein intake evenly across the day doesn't require drastic dietary changes, just some small additions to your favourite menus. 

•    Swap your honey on toast for an egg or baked beans on toast. 
•    Dig in to some porridge made from oats and milk instead of a regular flake-based cereal and consider adding some nuts, or ground nut and seed meal.
•    Add a third of a cup of cheese to an egg omelette.
•    Instead of juice have a glass of milk.

How can nutritional drinks help increase breakfast protein?

If you do struggle to boost your protein intake through food alone, nutritional drinks can be helpful. 

SUSTAGEN Hospital Formula is specially designed to provide essential nutrients for an active lifestyle, including high quality protein to support healthy muscles and bones.

Banana or Strawberry flavoured SUSTAGEN is a perfect healthy drink for breakfast. Simply mix 3 scoops with 200mL of water for 13.8 grams of protein power You may wish to add some fresh fruit to make it more like a breakfast smoothie.

SUSTAGEN Hospital Formula is one quick and easy way to boost your breakfast protein to help you stay strong and active.

Check out our high protein breakfast drink powder.


1 Bauer J, et al. J Am Med Dir Assoc. 2013 Aug;14(8):542-59.

2 NHMRC accessed September 2021. Available at


Consume as part of a varied and balanced diet and healthy lifestyle. SUSTAGEN® Hospital Formula and SUSTAGEN® Hospital Formula Plus fibre are a formulated meal replacement and cannot be used as a total diet replacement. SUSTAGEN® Collagen, SUSTAGEN® Active, SUSTAGEN® Everyday and SUSTAGEN® Ready to Drink are Formulated Supplementary Foods which can be of assistance where dietary intakes of nutrients and energy may not be adequate. SUSTAGEN® OPTIMUM™ is a Food for Special Medical Purpose, specially formulated for medical conditions where nutritional needs cannot be met through diet modification alone. Must be used under the supervision of a healthcare professional. SUSTAGEN® Sport is a Formulated Supplementary Sports Food which must be consumed in conjunction with a nutritious diet, not as a sole source of nutrition and should be used in conjunction with an appropriate physical training or exercise program. Not suitable for children under 15 years of age or pregnant women. Should only be used under medical or dietetic supervision. The advice given here is intended as a general guideline only and is not intended to replace the advice of a healthcare professional. Nutritional supplements can only be of assistance where dietary intake is inadequate. Please seek advice on your individual needs from an Accredited Practicing Dietitian or your healthcare professional.