The authors of a research conducted in the USA concluded that in order to reach an optimal muscle mass, it is important to consume as many proteins as possible in the morning, but without increasing that amount of proteins during lunch and dinner.
Those who want to reach an optimal muscle mass should consume more proteins in the morning, and less or same amount in the evening, claim the American researchers whose study was published in the latest issue of the Journal of Nutrition magazine. The results of the study seem to confirm the old saying “Eat your breakfast alone, share your lunch with your friends, and give your dinner to the enemies”.
Namely, in order to find out more about the consumption and the storing of the proteins during the day, the researchers from the University of Texas analyzed into details the everyday habits of their test subjects. They discovered that most of them chose food rich in carbs for breakfast, that during their lunch break they usually ate a sandwich or some salad, and as for dinner, most of them had too much meat and proteins.
The researchers then divided the subjects in two groups and set a limit to 90g of proteins daily, but distributed them differently. The first group had their proteins distributed correctly – 30g for breakfast, lunch and dinner, while the subjects from the second group had only 10g of proteins for breakfast, 15g for lunch and up to 65g for dinner.
On the first and the seventh day of the diet, the researchers conducted measurements on the level of the synthesis of the muscle proteins in all the subjects, and discovered that the first group had 25% higher level. Knowing this, one of the authors of the study, Dr. Douglas Paddon-Jones, suggested that everyone who wants to reach optimal muscle mass should start changing their diet, ie instead of having certain types of glucides, especially simple sugars for breakfast, they should have high quality proteins.
According to Dr. Paddon-Jones, for breakfast you should have one boiled egg, a glass of yogurt or milk and a handful of nuts (walnuts, pistachios, hazelnuts, almonds, cashews), in order to consume 30g of proteins. But, you shouldn’t increase the amount of proteins during lunch or dinner.