Eating more protein at this specific meal could take your muscles to the next level

Scientists have recently discovered that eating more protein during breakfast meals can increase muscle strength exponentially more than eating protein during dinner.

Do I really need more protein?

Protein isn’t just for bodybuilders and athletes. In fact, it’s one of the most vital nutrients that your body needs, and one of the three all-important macronutrients (the others being fat and carbohydrates). These macronutrients are all a source of calories, the energy force that keeps your body up and running.

The Dietary Guidelines for Americans note that between 10–35% of an adult’s daily calories should be from protein sources, meaning that you should be ingesting anywhere from 46-56 grams of protein per day. Most people are responsible for their protein intake, though men usually have a marginally more protein-filled diet than women — men get 16.3% of their calories from protein, and women get only 15.8%.

Formed by amino acids, protein is necessary for the functioning of every cell in your body, and in particular, aids in the preservation of your muscles, bones, and tissues. While there are 20 amino acids in your body entirely, only nine are ingested through food. Interestingly, you do not need to take in all nine at the same time – your body can absorb different amino acids through multiple meals, and compile them over the course of a day. Without these essential amino acids, your body can deteriorate, and you could experience lessened immunity, digestive issues, and some doctors even attribute amino acid deficiency to depression.

The study in particular

While protein is important for any healthy adult, it’s not just about how much protein you’re eating, but when you’re eating it. This phenomenon is called “chrononutrition,” which Current Nutrition Reports defines as the matching of your eating habits to your circadian rhythms, resulting in a more thorough intake of nutrients.

In this new 2021 report from Science Daily, researchers have evaluated the benefits of chrononutrition, and found that breakfast may in fact be the most important meal of the day when it comes to your protein intake. Researchers fed mice both high and low protein diets at different parts of the day and found that protein intake around breakfast time can result in increased muscle growth and better muscle function.

Mice who were fed an 8.5% protein diet experienced an increase in muscle mass by up to 17%. This is a low concentration of protein, far below where the recommended daily calories from protein rests in humans, which is why scientists were so surprised at the results. On the flip side, mice who were fed an 11.5% protein diet at dinner, which is considered high for mice, experienced no such growth.

After their success with mice, the researchers then moved on to human subjects to test their hypothesis. Women aged 65 years and older were tasked to eat protein at breakfast rather than at dinner, and ultimately, they showed increased muscle function and skeletal strength. Those who ingested protein at dinner did not get the same advantages.

What foods can you find it in

Now that science has proven that the majority of your protein should be consumed at the beginning of the day in order to increase your muscular system, what should your breakfasts begin to look like?

Protein can be found in numerous sources, though it’s mainly known for being found in meats. Unfortunately, while many types of meat are delicious and protein-filled, the excess of fat in meats that aren’t lean can detract from their better qualities. Skip the sausage patties or bacon in the morning, and opt for either chicken sausage, low-fat turkey bacon, or eggs, if your cholesterol isn’t too high already.

Interestingly, legumes like beans, peans, nuts and seeds are also exceptionally high in protein. Putting a bit of nut-filled granola in your yogurt or peanut butter on your whole-grain toast can be a great option for those looking to enhance their morning protein intake.