When consuming protein to build muscle, the early time of day can play a crucial role, which makes a protein-rich breakfast recommended. This is according to new research in which researchers look at the effects of diet on thecircadian rhythmconcerned. The results show that protein consumption in the morning promotes muscle growth more than in the evening or later in the day.
How a high-protein breakfast affects muscles
The study authors conducted their research on both mice and humans. For humans, protein intake at breakfast is generally around 15 grams, which is less than dinner portions which are around 28g. Additionally, the study results strongly support changing this norm and eating more protein for breakfast. The human body normally follows the same natural 24-hour pattern every day. This is the so-calledcircadian rhythm of the body. This influences the behavior of cells and body chemistry and promotes processes such as metabolism, digestion and muscle growth. Previous research suggests that a protein-rich breakfast and lunch promote more robust muscle growth. However, this study examines this phenomenon more thoroughly and focuses on breakfast time. To determine muscle growth, researchers measured muscle hypertrophy – an increase in the size of muscle cells.
Protein, when not used for muscle growth, is normally broken down to be stored as fat components in the body. Finally, to see whether the effect would translate to humans, researchers recruited 60 older women whose daily protein intake met health experts' recommendations. Half of the women reported consuming more protein at breakfast than at dinner. The other half did the opposite. The experimental group that ate their protein early in the day had higher muscle mass. These women also had significantly higher skeletal muscle and grip strength.This studyshows that for older adults, it may be a good idea to shift protein intake to earlier waking hours.
