Nothing beats a hearty breakfast filled with yummy foods like eggs and avocados. Along with tasting great, new research claims that starting our day with protein-rich staples like these will also go a long way in helping us keep our muscles strong as we age.
A recent study published in Cell Reports looked at the effects of eating protein-heavy meals for breakfast rather than later in the day. Researchers found that older women who ate more protein in the morning experienced an increase in muscle mass and better grip strength over time. The study authors had similar results with mice who were fed an 8.5 percent protein breakfast for two weeks: They showed a 17 percent increase in muscle growth compared to ones fed an 11.5 percent protein dinner.
Researchers claim these results are a promising starting point in understanding how meal times affect our body’s ability to breakdown protein and promote muscle health. In the meantime, they encourage us all to rethink when we eat the most protein in our day.
“Our findings strongly support changing this norm and consuming more protein at breakfast or morning snacking time,” lead study author Shigenobu Shibata said in a statement. Considering we should aim to eat around 80 to 90 grams of protein each day to prevent muscle loss, the researchers suggest we consume most of it during our first meal.
Luckily, there’s a ton of tasty ways to do that! Try cooking a juicy steak and serving it with a side of fluffy scrambled eggs for a classic, luxurious breakfast. Or if you’re short on time, simply enjoy a bowl of yogurt with berries, honey, and granola. Just be sure to stir in the clear liquid that sits at the top of the yogurt container, which is something called acid whey and is packed with protein. You can even add protein powder to your morning cup of joe to keep your muscles strong and rev your metabolism.
Whichever way you eat protein in the morning, just know that it’s boosting your muscle health over time. Plus, will help you have less trouble nixing age-related muscle loss with daily exercises like walking or biking!
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Articles curated by the Bergen Review Team