In France, breakfast is often not rich in protein, with many people opting for foods like cereals, croissants, or slices of bread. However, research suggests that including more protein in the morning could help control hunger and support muscle health. Protein is essential for building and maintaining muscle, and its absence in the morning meal may leave people feeling hungrier sooner and potentially less able to maintain muscle mass over time. Studies have shown that eating a breakfast with around 30 to 39 grams of protein can reduce feelings of hunger and lower food intake later in the day, compared to a low-protein breakfast or skipping breakfast altogether. These meals also appear to lead to more stable blood sugar and insulin levels after eating, which may help people avoid the mid-afternoon energy slump. This is important because blood sugar spikes and crashes can affect mood, concentration, and energy levels. When it comes to muscle health, the timing of protein intake throughout the day seems to matter. A study published in The Journal of Nutrition found that participants who spread their protein intake more evenly across their three meals had greater muscle protein synthesis than those who consumed most of their protein in the evening. This suggests that distributing protein intake more regularly may be more beneficial for muscle maintenance and growth. A meta-analysis published in 2026, which reviewed seven randomized trials involving 305 people, further supports the idea that eating protein at breakfast can have significant benefits. The findings from these studies highlight the potential role of breakfast in managing hunger, stabilizing blood sugar, and supporting muscle health through proper protein distribution.