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.
大多数人每天都能获取每日所需的蛋白质含量--事实上，我们摄入的量可能比所需量还多G#;+@8~TRL。研究表明我们每天什么时间段摄入蛋白质对我们的肌肉如何合成这些蛋白质有着重要影响5]4(pLuG3H*hwUO,s#。
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.
解决方案？三餐的蛋白质摄入量均摊--尤其是健身之后--而不是一次性摄入GSgCoGv=.G=pY~。注册营养师伊丽莎白·贾洛德建议从10-30g的早餐开始vP.ySPp)3YB)=ru。福利：早晨摄入的蛋白质越多，饱腹感就越持久，同时还能避免盲目的早午餐零食9D#ITxUz[M。
Check out these 4 recipes that fall within Jarrard's parameters-no protein powders necessary.
看看下文的4个食谱，这些食谱都符合贾洛德的标准--没有必要吃蛋白粉4B[Vaudl%DSw8。
1. Scrambled Egg and Veggie Breakfast Quesadillas
1. 炒鸡蛋和素玉米粉饼早餐
Protein per serving: 19 grams
每份含19g蛋白质
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.
没有奶酪的玉米粉饼？这可是至关重要的W_ZT3~1)bv|El%4*2。这一食谱教你如何正确做出这份早餐，将炒鸡蛋和牛油果一起放在玉米粉饼内，加上黑豆可获得更多的蛋白质NsDn#n]a]OC1pMYfirX!。

2. Sweet Potato Hash With Sausage and Eggs
2.山芋香肠鸡蛋哈希
Protein per serving: 25 grams
每份含25g蛋白质
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.
加上剁碎的香肠，标准鸡蛋山芋哈希的蛋白质含量就升级了xIGrzN-tS4B#V。关于这道菜的一切--即使是调味料都十分简单，但各个部分相加就构成了这道美味佳肴OGoE#unSFVQU]Y()。
3.Homemade Healthy Breakfast Nachos
3. 自制健康玉米饼早餐
Protein per serving: 17 grams
每份含17g蛋白质
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.
为了使玉米饼更适宜作早餐，本食谱改变了做法：将黏黏的的融化奶酪饼变成了鲜亮的脆皮饼，饼里有各种新鲜食材wu2Ebx=YI6R1q。饼里的鸡蛋使早餐含有更多的蛋白质，而希腊酸奶则提供了酸奶油，无麸质玉米饼则使早餐中没有小麦的成分3wsG+NA8S]yFX#lLW。
4.Baked Denver Omelet
4. 烤丹佛蛋卷
Protein per serving: 30 grams
每份含30g蛋白质
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；这个食谱直接烘焙鸡蛋的一面，从而省去了再用一个平底锅的步骤！我们使用的是瘦火腿，不仅没有脂肪，而且还能保证蛋白质的含量_ndWsYLL#We-x!A4t=A。

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