A recent study has highlighted the potential benefits of consuming protein-rich breakfasts to reduce mid-morning fatigue and improve mood, according to dietitian Nichola Ludlam-Raine. The research, involving 2,000 adults in the United Kingdom, found that those who regularly consumed sugary breakfasts such as toast with jam, sugary cereals, or pastries were more likely to experience feelings of tiredness, lethargy, and difficulty concentrating before midday compared to individuals who ate protein-rich morning meals.

The study revealed that 21% of participants who ate high-sugar breakfasts reported experiencing a notable drop in energy levels during the morning, while 41% acknowledged having trouble concentrating during work meetings. Additionally, one in five of these individuals admitted to taking naps during work hours. In contrast, those who chose breakfasts higher in protein were more likely to report feeling energetic (29% versus 19%), happy (35% versus 29%), and motivated (38% versus 32%) during the same period.

Ludlam-Raine explained that meals high in free sugars or refined carbohydrates but low in protein and fiber can cause rapid fluctuations in blood glucose levels, which may lead to dips in energy, concentration, and mood for some individuals. She noted that the body's response to these fluctuations sometimes includes the release of hormones such as adrenaline, which can result in symptoms like shakiness, sweating, or a racing heartbeat—sensations similar to anxiety.

Protein sources such as eggs were emphasized for their role in moderating the release of glucose into the bloodstream, thereby helping to prevent sharp spikes and subsequent drops in blood sugar levels. According to Ludlam-Raine, replacing high-sugar breakfast options with meals that incorporate protein and fiber may help maintain steadier energy levels, enhance concentration, and promote a more stable mood throughout the morning.