• Why protein in the morning

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    Consuming protein in the morning has several benefits according to and other experts. Here are some key points:

    1. Muscle Maintenance and Hypertrophy: Ingesting protein early in the day favors muscle maintenance and hypertrophy due to circadian-regulated protein synthesis mechanisms. This means your body can utilize amino acids better in the morning for muscle growth and maintenance 1.

    2. Stimulating Muscle Protein Synthesis: For older adults, consuming 30 to 50 grams of protein in the first meal of the day can stimulate muscle protein synthesis, which is crucial for muscle health. This first meal impacts overall muscle health and helps improve satiation, impacting subsequent meal choices 2.

    3. Thermic Effect and Appetite Suppression: Early protein intake has a greater thermic effect, meaning it requires more energy to digest, which can aid in fat loss. It also has an appetite-suppressing effect, leading to reduced overall calorie consumption throughout the day 3.

    4. Enhanced Protein Synthesis Mechanism: The effectiveness of protein ingestion in the morning is linked to the circadian clock mechanisms in muscle cells, specifically the BMAL gene. These clock genes increase protein synthesis more effectively early in the day 4 5.

    Implementing these practices could help with muscle growth, maintenance, and overall health, aligning the timing of protein intake with your body's natural rhythms.

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