Having protein as first meal
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Having protein as the first meal of the day can have significant positive effects on muscle health and overall metabolism. emphasizes that including protein in the first meal helps set up the body metabolically for the rest of the day and supports healthy skeletal muscle maintenance 1.
Young, healthy individuals might not need to worry too much about the timing of their first meal. However, as people age, consuming protein early in the day becomes more important to stimulate muscle protein synthesis, which is vital for maintaining muscle health 2. explains that having 30 to 50 grams of protein in the first meal can enhance brain function and help with appetite control throughout the day 2.
Research supports that consuming protein early in the day can favor muscle growth and maintenance due to the body's enhanced ability to synthesize protein during these hours. This is linked to the expression of certain clock genes like BMAL, which regulate protein synthesis pathways 3. Overall, prioritizing protein early can also improve daily food choices and help manage appetite 4.
For individuals interested in building or maintaining muscle, it may be beneficial to adjust eating habits to include high-quality protein early in the day, potentially improving muscle growth and metabolic health 5.
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