Protein should be eaten at every meal through the day
A steady protein intake throughout the day is the way best thing for optimum health and nutrition, according to a recent study.
The research from the University of Texas examined the effect of protein distribuition and found that when protein intake was spread evenly over three meals there was a 25% improved muscle protein synthesis rate, compared to skewing intake towards the evening meal.
In other words, consuming little or no protein at breakfast (cereal or toast), a bit more at lunch (a sandwich) and a large serving of meat or fish at dinner, could be doing muscle health a disservice.
Maintaining muscle health is important if we want to keep active as we age. Muscle health declines from as young as 35 years old but this study suggests we could slow this decline with the correct protein nutrition. Muscle health is also important for weight management, since our muscles are where we buffer a lot of our energy.
The study also suggested that although there is no advantage to piling up on protein in one meal since there's a limit to the amount of protein which can be utilised (or synthesised) into muscle, it also suggested that modestly increasing dietary protein intake beyond the Recommended Daily Allowance (RDA) could be beneficial for optimal health.
A further survey conducted by Upbeat, a fresh high protein dairy drink, found that 7 in 10 Brits consume the majority of their daily protein in their evening meal which, in accordance with the Journal of Nutrition study, suggests a significant gap in Brits eating the recommended (30g) of protein at breakfast, which would set them up for the day. If that wasn’t enough, protein not only contributes to the maintenance of healthy muscles and bones, but keeps skin and hair looking healthy and supports the immune system – keeping you at your best.
Sophie Enever, Nutritionist at Upbeat commented: "Protein is a hot topic and people are starting to wake up to the many benefits of protein, not only for appetite control but also for muscle health. This study reinforces the practical messages for protein which are relevant across all ages and lifestyles; that it is not only about how much protein we get in a day, but when we get it too. People would benefit by shifting some of the protein they eat in the evening meal to earlier in the day."
So what can you eat for breakfast that will include some protein to help set you up for the day? Chicken and fish may not be desirable first thing in the morning so here we have some suggestions on the protein foods you could eat instead:
Eggs - 1 large egg has 6g of protein so boil them up the night before and snack on them on the go, or whip them up in an omelette, scramble them or poach them if you can manage not to break the egg in water – a trick we’re still trying to master.
Yogurt - 1 cup of plain full-fat yoghurt contains 9g of protein, eat it with fruits, nuts and seeds for a highly nutritious and delicious breakfast.
Upbeat protein drink - Packed full of fresh protein and fruit puree, Upbeat helps you to get just the right amount of protein you need to support your stamina throughout the day. Perfect for when you're on-the-go and don't have time to make breakfast.
Spirulina – add it to a smoothie as 1 tsp (5g) of spirulina powder contains 2.2g protein.
Nuts – add nuts like almonds, pecans and hazelnuts to your morning yogurt for an added protein boost.
Seeds – again seeds like pumpkin and sunflower seeds will give your yogurt or smoothies a healthy protein lift.
Tagged in Protein Diet Healthy eating