Most of us have no problem getting in our daily dose of protein-in fact, we might be consuming even more of it than we need. Studies show that the way we distribute our intake through the day can have significant effects on how it's synthesized by our muscles.

大多數(shù)人每天都能獲取每日所需的蛋白質(zhì)含量--事實(shí)上，我們攝入的量可能比所需量還多。

研究表明我們每天什么時(shí)間段攝入蛋白質(zhì)對我們的肌肉如何合成這些蛋白質(zhì)有著重要影響。

Solution? Divide protein evenly among all three meals-and especially after a workout-rather than cramming it into one. Registered dietitian Elizabeth Jarrard recommends starting at breakfast, with 10 to 30 grams. Bonus: More protein in the a.m. will keep you full and help you avoid mindless midmorning snacking.

解決方案？三餐的蛋白質(zhì)攝入量均攤--尤其是健身之后--而不是一次性攝入。注冊營養(yǎng)師伊麗莎白·賈洛德建議從10-30g的早餐開始。福利：早晨攝入的蛋白質(zhì)越多，飽腹感就越持久，同時(shí)還能避免盲目的早午餐零食。

Check out these 4 recipes that fall within Jarrard's parameters-no protein powders necessary.

看看下文的4個(gè)食譜，這些食譜都符合賈洛德的標(biāo)準(zhǔn)--沒有必要吃蛋白粉。

1. Scrambled Egg and Veggie Breakfast Quesadillas

1. 炒雞蛋和素玉米粉餅早餐

Protein per serving: 19 grams

每份含19g蛋白質(zhì)

A cheese-free quesadilla? It's a thing! This recipe shows you how to do it right, using scrambled eggs and avocado to seal the tortillas together and adding black beans for more protein.

沒有奶酪的玉米粉餅？這可是至關(guān)重要的。這一食譜教你如何正確做出這份早餐，將炒雞蛋和牛油果一起放在玉米粉餅內(nèi)，加上黑豆可獲得更多的蛋白質(zhì)。

2. Sweet Potato Hash With Sausage and Eggs

2.山芋香腸雞蛋哈希

Protein per serving: 25 grams

每份含25g蛋白質(zhì)

A standard egg and sweet potato hash gets a protein upgrade with the addition of chopped sausage. Everything about this dish-even the seasoning-is simple, but the parts add up to a delicious result.

加上剁碎的香腸，標(biāo)準(zhǔn)雞蛋山芋哈希的蛋白質(zhì)含量就升級(jí)了。關(guān)于這道菜的一切--即使是調(diào)味料都十分簡單，但各個(gè)部分相加就構(gòu)成了這道美味佳肴。

3.Homemade Healthy Breakfast Nachos

3. 自制健康玉米餅早餐

Protein per serving: 17 grams

每份含17g蛋白質(zhì)

To make nachos breakfast-worthy, this recipe transforms them from a gloppy pile of melted cheese to a bright, crunchy mix of fresh ingredients. Eggs lend some extra nutrition, while Greek yogurt steps in for sour cream and gluten-free tortillas keep things wheat free.

為了使玉米餅更適宜作早餐，本食譜改變了做法：將黏黏的的融化奶酪餅變成了鮮亮的脆皮餅，餅里有各種新鮮食材。餅里的雞蛋使早餐含有更多的蛋白質(zhì)，而希臘酸奶則提供了酸奶油，無麩質(zhì)玉米餅則使早餐中沒有小麥的成分。

4.Baked Denver Omelet

4. 烤丹佛蛋卷

Protein per serving: 30 grams

每份含30g蛋白質(zhì)

Omelets usually come with a side of ham and potatoes; this one eliminates the need for extra pans by cooking the sides right into the eggs! Use lean ham to trim the fat while keeping the protein count up.

蛋卷的一面通常含有火腿和土豆；這個(gè)食譜直接烘焙雞蛋的一面，從而省去了再用一個(gè)平底鍋的步驟！我們使用的是瘦火腿，不僅沒有脂肪，而且還能保證蛋白質(zhì)的含量。

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