Promote protein consumption at breakfast would achieve better muscle density, according to the results of a study published in the medical journal Journal of Nutrition.
However, Westerners generally tend to consume fast sugars for breakfast, a salad or a sandwich for lunch and make a heavy protein-based meal for dinner.
Protein should be consumed throughout the day
Researchers at the University of Texas conducted nutritional experiments on healthy, normal-weight subjects. The volunteers followed several diets which distributed the same amount of protein in different ways throughout the day.
Scientists found that muscle synthesis was 25% greater in participants who consumed distributed amounts of protein throughout the day compared to those who ate it at dinner. “So we don’t take enough protein to effectively build muscle during the day, and consume more than we need at night. Most of this excess is oxidized and could end up in fat or glucose, ”says Doug Paddon-Jones professor of nutrition and metabolism and lead author of the study.
“For breakfast, consider replacing some carbohydrates, particularly fast sugars, with high-quality protein,” says lead study author Doug Paddon-Jones.
“Prefer an egg, a glass of milk, a yogurt or add a handful of nuts to get closer to 30 grams of protein, do the same to reach that 30 grams at lunch, then moderate the amount of protein at dinner. Follow these tips, and over the course of the day, you’ll have a much better chance of synthesizing muscle protein. “
This new study confirms the results of a previous nutritional analysis carried out by researchers at the University of Missouri-Columbia (United States) in November 2013. It revealed that a breakfast rich in protein helps curb appetite while throughout the morning. And that it is essential to control your hunger and your weight to rebalance the distribution of protein consumption at different meals. “Americans, like the French, consume enough protein, but ultimately too little for breakfast and far too much for dinner,” explained Heather Leidy, a professor specializing in appetite regulation.
