Protein is the nutritional building block of muscle mass. It’s also been shown to help preserve muscle while you’re trying to lose weight. Ramping this macronutrient’s potential up a notch, a study published in the International Journal of Obesity suggests high-protein breakfasts can help prevent body fat buildup in overweight teenagers.

For 12 weeks, researchers had some overweight teens consume a normal amount of protein at breakfast by pouring milk over cereal. That was 13 grams. The high-protein group consumed 35 grams from eggs, dairy and lean pork. Not only did that breakfast help prevent body fat gains, but subjects reduced daily food intake and reported less hunger.

True Strength Moment: The study’s abstract didn’t mention anything about regular exercise, but 35 grams of protein at breakfast is a good way to start busy days.