10 hours ago
$4.50 Woolworths buy hailed as solution to common ‘struggle': ‘Noticed real changes'
Breakfast. It's a surprisingly controversial meal.
Not everyone can stomach food first thing in the morning, but research shows that making the right choice can set you up for the day ahead. According to Dairy Farmers, 85 per cent of Aussies say they feel more energised and productive after a high-protein breakfast, but 40 per cent still skip it - and it's likely because finding convenient and tasty protein options can be tough.
But what about dairy-based protein drinks? If you look at TikTok right now, it's fair to say they're having a moment. The category has grown a whopping 88 per cent in the past three years, and there's a heap of videos of creators sipping protein milk post-workout or testing out new flavours.
Dairy Farmers' Senior Nutritionist Rachael Adams says getting just 30g of protein at breakfast can help you stay fuller for longer, support energy and mood, and reduce snacking later in the day.
'Protein is the most satiating nutrient – meaning it's the best at keeping us feeling full and nourished,' the expert tells Yahoo Lifestyle. "It helps to regulate appetite by increasing our satiety hormones, reducing the hunger-related hormone, ghrelin, and slowing how fast food leaves your stomach.'
And Rachael says that dairy protein, in particular, can be a top choice.
'Dairy is one of the highest-quality protein sources available – it's not only a complete protein (containing all nine essential amino acids our bodies can't produce on their own), but also highly bioavailable, meaning our bodies absorb and use its protein more efficiently,' she says.
'In addition to being an excellent protein source, dairy is also nutrient-dense – providing important nutrients including calcium, B vitamins (B2, B5 & B12), iodine, phosphorus and potassium.'
The key, Rachael says, is to tune into your body's 'natural hunger cues'.
'If you're not hungry first thing in the morning, forcing yourself to eat breakfast isn't necessarily the right thing to do,' she advises. 'What matters more is making sure your first meal of the day is packed with healthy and nutrient-dense foods, especially protein to help keep you feeling fuller for longer and reduce cravings.
'It's less about the time of day and more about what you eat for your first meal – whether it's at 7am or 11am depending on your lifestyle and hunger levels,' Rachel adds.
That's where Dairy Farmers' new Protein Smoothies come in. They're a grab-and-go option for those wanting to get their 30g of natural dairy protein at any time of day, with no added sugar and without chowing down on anything too heavy.
The smoothies, which retail for just $4.50 at Woolworths, are designed to fuel busy mornings or satisfy that post-workout chocolate milk fix, and come in three delicious flavours: chocolate, banana honey and mixed berry.
The flavours are certainly proving a hit on TikTok, with content creator Namrita Nikita declaring the banana honey smoothie tastes like 'a liquid banana paddle pop' and telling fans the mixed berry version was 'really, really nice'.
The chocolate version got her top marks, with the TikToker giving it a '10 out of 10' for taste.
You can get your 30g of protein in many different ways, and Rachael says that a 400ml serving of your favourite Dairy Farmers Protein Smoothie is one option.
Other suggestions from the expert include three eggs scrambled on toast with a dairy milk or soy milk coffee; 200g of Greek yoghurt topped with muesli, fruit and natural peanut butter; a baked bean and cheese toasted sandwich made with seeded bread with a dairy milk or soy milk coffee, or a smoked salmon and spinach three-egg frittata.
The good thing about milk? Rachael says it's 'naturally rich in the good stuff'.
'It's a wholesome, no-nonsense option for people who care about real food that works hard for their health,' she says. 'And compared to other high-protein options like steak or protein powders, milk is also affordable, making it an accessible, everyday way to get high-quality nutrition.'
Sydney gym-goer Xander Cross, 33, is one of those who's been embracing 30g of protein at breakfast for the last six years and he credits it for changing him mentally and physically.
'I've always had a smaller frame and found it challenging to gain muscle and size. On top of that, consistently eating enough protein throughout the day to support my fitness goals has been difficult,' Xander tells Yahoo Lifestyle. 'As someone who's very active in the gym, increasing my protein intake became a key priority to support muscle growth and help me reach my goals.'
Xander admits that before making the change, he 'didn't have a structured or balanced diet'.
'I would often skip breakfast or grab something convenient, usually with little to no protein. This then carried through to the rest of my meals for the day,' he explains.
'After shifting my focus, especially at breakfast, I began making much more conscious and healthy decisions about what I was eating, starting by choosing a protein and building my meals around it.
'Physically, I noticed real changes,' he adds. 'My energy levels at the gym improved, and I started seeing more positive results from my workouts.
'Mentally, I felt more clear-headed throughout the day, along with the peace of mind that I was fuelling my body. But the biggest mental benefit has been knowing that I'm taking care of myself properly – our bodies are like machines, and we need to fuel and maintain them to function at our best.'
When Xander finds himself running late in the morning, he now grabs a Dairy Farmers Protein Smoothie and some fruit on the go.
'I recommend this to anyone who struggles to get organised in the morning,' he says. 'When you build your breakfast around a protein source, it becomes much easier to ensure you're starting your day with a balanced, nourishing meal.'
Learn more about the Dairy Farmers Protein Smoothie range, here.
