An ATV Today Lifestyle ‘Sunday Diet Special’…
In the sixth, and final, of today’s ‘Sunday Diet Special’ features Wellness expert Alex from Ski Vertigo—who frequently works with winter travellers managing fluctuating energy levels— tells ATV Today Health about one simple dietary adjustment can make a world of difference: starting the day with a balanced, high-protein breakfast.
As the pace of daily life picks up and daylight hours shift, many people experience dips in energy and increased sugar cravings, making it harder to stay focused and productive.
The Importance of Balanced Blood Sugar
Keeping blood sugar steady is crucial for maintaining consistent energy and focus throughout the day. Rapid spikes and drops in blood sugar can lead to fatigue, mood swings, and cravings for quick fixes like sugary snacks, creating an exhausting energy roller coaster. “It’s something I see frequently,”
Alex shares. “Guests come to us eager to stay active and energised, but managing that energy is often a challenge. A balanced, protein-rich breakfast helps them start the day right and avoid those crashes later.”
Blood sugar management has benefits beyond energy stability. Stable blood sugar contributes to better mood, a stronger immune system, and improved mental clarity, all of which are vital to staying productive. “Many people don’t realise how deeply blood sugar impacts their daily performance and well-being,” says Alex. “By making this one change, you can make your day smoother and feel more in control.”
How a High-Protein Breakfast Can Help
A breakfast high in protein offers a range of benefits that support balanced blood sugar and reduce cravings for unhealthy snacks later in the day:
- Sustained Energy – Protein digests more slowly than carbohydrates, releasing energy gradually to keep you fueled throughout the morning. This consistent source of energy prevents the highs and lows that come from sugar-heavy breakfasts, which often leave you feeling tired and hungry shortly after.
- Reduced Sugar Cravings – By stabilising blood sugar early in the day, a high-protein breakfast helps prevent the spikes and crashes that can lead to cravings for sweets or carb-heavy snacks later in the day. With a steady energy base, it becomes easier to make healthier choices when hunger hits.
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Improved Mood and Focus – Balanced blood sugar plays a key role in maintaining a stable mood, reducing irritability, and improving concentration. Those who prioritise protein in the morning report feeling calmer, more focused, and more prepared to tackle the day’s challenges.
- Enhanced Physical Stamina – For people with active lifestyles, such as those hitting the slopes or engaging in other outdoor activities, a high-protein breakfast provides essential fuel. “Protein is particularly beneficial for people needing endurance, whether for physical activity or mentally demanding work,” says Alex. “It sets a solid foundation that supports all kinds of performance.”
Alex recommends simple, protein-rich breakfasts like Greek yogurt, eggs, cottage cheese, or a protein smoothie. “It doesn’t have to be elaborate,” he says. “Something simple, with 20 to 30 grams of protein, is enough to set you up for a stable day.”
Why This Hack Works Year-Round
Energy dips and cravings can happen at any time of year, but as colder months and shorter days alter routines, many people feel the effects more acutely. Blood sugar fluctuations can intensify during times when people are indoors more often, have more variable activity levels, or turn to comfort foods. Whether tackling a busy workday, managing kids, or spending time outdoors, steady energy is essential.
“Even on busy days, a high-protein breakfast can help you stay energized and focused,” Alex explains. “For people who are active, or anyone facing a long day ahead, it can be the difference between feeling steady and facing a day of ups and downs.”
Easy Breakfast Ideas for Busy Mornings
For those short on time in the mornings, Alex suggests a few simple, protein-packed breakfast ideas that are quick, filling, and versatile:
- Greek Yogurt with Nuts and Berries – A simple but effective option that provides a balance of protein, healthy fats, and fibre. Adding a handful of nuts and fresh berries boosts the flavour and nutritional benefits.
- Egg and Vegetable Wrap – Scramble eggs with spinach, peppers, or mushrooms and wrap in a whole-grain tortilla for a portable, nutrient-dense breakfast.
- Cottage Cheese and Fruit – Cottage cheese topped with fresh fruit is an easy choice for busy mornings. Pair it with a sprinkle of chia seeds or nuts for extra texture and nutrition.
- Protein Smoothie – Blend protein powder with fruits, a handful of spinach, and almond or oat milk for a balanced, on-the-go breakfast. Adding ingredients like nut butter or oats can increase the protein content and make it more filling.
A Small Adjustment for Big Benefits
This simple dietary shift can make a noticeable difference in reducing blood sugar crashes, sustaining energy, and improving focus and productivity throughout the day. Starting with a high-protein breakfast isn’t just about one meal—it’s about setting a foundation for the hours ahead, providing the body with nutrients that support mental and physical resilience.
As Alex notes, “Making this small change can have a huge impact on how you feel. It’s a simple, effective way to keep energy and focus steady, no matter what your schedule holds. With a balanced start, you’re setting yourself up for a more productive and enjoyable day.”
