Include Protein In Every Meal For Bigger Gains

May 27 2014

Include Protein In Every Meal For Bigger Gains

It’s no secret that protein is the single most important nutrient in the recovery and growth of muscle mass. Failing to supply your body with adequate protein will result in longer recovery times between workouts and smaller muscle gains. But a new study reveals the importance of spreading your daily protein consumption across breakfast, lunch and dinner.

Don’t Forget To Include Protein In Your Breakfast

Most people began their morning routine with a bowl of sugary carb-rich cereal (or a snack bar). While carb-based breakfasts such as this offer an excellent source of calories and energy, they fail to provide adequate protein. Some brands and varieties of cereal may have a couple grams of protein, but it’s not enough to offer any real benefit in terms of muscle recovery.

"Usually, we eat very little protein at breakfast, a bit more at lunch and then consume a large amount at night. When was the last time you had just 4 ounces of anything during dinner at a restaurant?" said Paddon-Jones in a press release sent out by the University. "So we’re not taking enough protein on board for efficient muscle building and repair during the day, and at night we’re often taking in more than we can use. We run the risk of having this excess oxidized and ending up as glucose or fat.”

So, how can you include protein in your breakfast? One excellent source of protein is eggs. A couple scrambled eggs on a slice of whole wheat toast is a great breakfast that offers both carbohydrates and protein. You can even experiment by adding some onions, bell peppers and other vegetables into your eggs.

A couple slices of low-sodium turkey bacon is another delicious source of protein in the morning.

Study Reveals The Importance of Protein In All Meals

Researchers at the University of Texas Medical Branch closely monitored several groups of adults who consumed protein at different times throughout the day. They discovered that people who spread through protein out across breakfast, lunch and dinner experienced a 25% higher rate of protein muscle synthesis than people who consumed the bulk of their protein during dinner.

The study, published in the May issue of Journal of Nutrition, highlights the importance of consuming protein in regular intervals throughout the day. Supplying your body with this crucial nutrient only at lunch or dinner time will restrict muscle repair and growth.