Protein, whether they are vegetable or animal, is essential to our organism and especially at certain moments of our life, whether it is the periods of growth, pregnancy, or with advancing age, to prevent muscle wasting (sarcopenia). Thus, it is frequently recommended to consume proteins up to 10 to 15% of energy intake total each day. But how to ensure a good bioavailability of protein intake during their ingestion?
Part of the answer would lie in chronobiology and respect for our circadian rhythm. Indeed, according to a study conducted by Professor Shigenobu Shibata of Waseda University in Japan, breakfast would be the most important meal of the day in terms of our protein absorption capabilities. In this sense, laboratory analyses, initially on rats, have shown that muscle growth was 17% higher in animals with higher protein intake in the morning rather than in the evening.
In the same study, equivalent tests were used on sixty women aged 65 and over. Those who consumed a higher protein intake in the breakfast, rather than dinner, showed at the end of the study a more great growth of muscle mass and better tone. The explanation, according to the researchers, is probably to a differentiated use by the body of branched side chain amino acids (BCAA) depending on the time of day; but more research is needed to fully understand the complexity of these mechanisms.
Muscle Benefits Proteins
To enjoy the muscle benefits proteins, a good habit to take could therefore consist in increasing their contribution to breakfast, in particular for older people wishing to maintain their muscle tone. So we drop the French or ultra-processed breakfasts (cereals, industrial pastries …) adopted by two-thirds of the French and we go out almond milk, eggs, or cheese from the refrigerator. To your forks!
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