High Protein Breakfast Helps You Stay Full Keep Muscle Mass
High-Protein Breakfast Helps You Stay Full, Keep Muscle Mass Weight Loss After 50
Because of the way our bodies change as they age, getting enough protein at every meal is particularly crucial for older adults, says Stuart Phillips, a kinesiologist who studies muscle loss and aging in his lab at McMaster University in Ontario, Canada. On average, adults lose about 12 to 15 percent of muscle mass each decade after age 50, according to the . Eating more protein throughout the day can help prevent , studies show.
Scores of recipes and snack suggestions A guide to dining out A 10-day jump-start plan A fitness plan that requires no equipment Order it at or at your favorite bookshop or online store. “ is the money in the bank for your muscles,” Phillips says. “In combination with being physically active, it builds a strong pool of muscle that allows you to be more resilient as you get older.” Although increasing muscle mass and strength is protein’s most well-known function, it also helps bone density, supports the digestive process and builds antibodies to fight off infection, says Stephanie Kay, a registered nutritionist and founder of KayNutrition.com. In addition, protein curbs hunger, so you feel full longer, and balances your blood sugar.
“Breakfast is the meal I like to target because it’s the first meal of the day,” Phillips says. “If you add protein at breakfast, you feel full, it’s very nutritious, and it sets the tone for the rest of the day.”
Good sources at breakfast include eggs, tofu, milk, cottage cheese, Greek yogurt and smoothies made with protein powder.
Curb Hunger Boost Energy With a Protein-Packed Breakfast
Experts say it can help you halt age-related muscle loss and prevent weight gain
Getty Images If a bowl of cereal or a bagel is your go-to morning meal, it may be time for a change. A growing body of research highlights the importance of kicking off your day with a dose of protein.Because of the way our bodies change as they age, getting enough protein at every meal is particularly crucial for older adults, says Stuart Phillips, a kinesiologist who studies muscle loss and aging in his lab at McMaster University in Ontario, Canada. On average, adults lose about 12 to 15 percent of muscle mass each decade after age 50, according to the . Eating more protein throughout the day can help prevent , studies show.
What s in the Book
The Whole Body Reset includes:Scores of recipes and snack suggestions A guide to dining out A 10-day jump-start plan A fitness plan that requires no equipment Order it at or at your favorite bookshop or online store. “ is the money in the bank for your muscles,” Phillips says. “In combination with being physically active, it builds a strong pool of muscle that allows you to be more resilient as you get older.” Although increasing muscle mass and strength is protein’s most well-known function, it also helps bone density, supports the digestive process and builds antibodies to fight off infection, says Stephanie Kay, a registered nutritionist and founder of KayNutrition.com. In addition, protein curbs hunger, so you feel full longer, and balances your blood sugar.
More protein earlier
Many experts agree that Americans need more than the U.S. government’s recommended daily allowance of .36 grams per pound of body weight, or about 54 grams of protein per day for a 150-pound person, Phillips and Kay say. “The recommended daily requirement is actually the minimum amount for basic health,” Kay says. “As you age you’re going to want to try and consume more than that.” According to Kay and Phillips, .5 to 1.2 gram per pound of body weight (or at least 75 grams a day for a 150-pound person) is a better goal, especially for older adults. But even Americans who get that much protein in a day often don’t get maximum benefits because they tend to get most of their protein grams at lunch and dinner, Phillips says. Because your body has no way to store extra protein, if you consume more than your body can use at one meal, it just goes to waste, he explains. Research indicates you are better off trying to evenly distribute your protein intake throughout the day. Join today and save 25% off the standard annual rate. Get instant access to discounts, programs, services, and the information you need to benefit every area of your life. For example, focused on older German adults who got about the same amount of protein each day. It revealed that those who concentrated their protein grams at lunch and dinner were significantly more likely to be frail than those who ate protein at every meal. Uneven protein distribution was also associated with slower walking speed and fatigue, the study found. Americans especially tend to skimp on protein at breakfast, often choosing cereal, a muffin, a bagel, oatmeal or pancakes for their morning meal, none of which have significant amounts of protein.“Breakfast is the meal I like to target because it’s the first meal of the day,” Phillips says. “If you add protein at breakfast, you feel full, it’s very nutritious, and it sets the tone for the rest of the day.”
Good sources at breakfast include eggs, tofu, milk, cottage cheese, Greek yogurt and smoothies made with protein powder.