See, the Recommended Dietary Allowance (RDA) for adult protein needs set forth by the National Academies is 0.8 gram of protein per kilogram of body weight per day, or around 46 grams per day for women and 56 grams per day for men1. But that’s the minimum amount of protein that you need to eat in order to avoid nitrogen imbalance and muscle loss. As protein and amino acid requirements researcher Don Layman, Ph.D., shares with us, “Nobody I know is after minimum health. We’re after optimum health.” That being said, you might want to focus on adding even more protein to your plate—and especially at breakfast. You can add a plethora of extra veggies to your scramble as well, from bell peppers to tomatoes and mushrooms—the list goes on. This will give your dish a nutrient boost and add some much-needed flavor. Pair the scramble with a piece of toast, eat it on its own, or couple it with a serving of fruit. To add extra protein without disturbing your favorite daily dish, simply add a side of nuts. You can toss back some almonds, walnuts, cashews, or any other nut you fancy right after you finish your meal or on the side. Collagen has a very different set of amino acids from a typical animal- or plant-based protein powder, but it can still help you meet your protein goals; in fact, one study found that you can meet your daily amino acid needs if 36% of your protein intake3 is comprised of collagen peptides. Here are a few more pros that come with each option:
