Eating Well

Protein Should Be Equal In Three Meals A Day

Granolimagesa for breakfast, salad for lunch, meat or fish for dinner. Sounds like an excellent diet for health and fitness, right? Not according to researchers at the University of Texas Medical Branch at Galveston. A news release from Eurekalert reports that their research suggests that for maximum maintenance of muscle strength, protein should be distributed equally over all three meals, rather than backloaded on the dinner plate. The researchers measured muscle protein synthesis rates in healthy adults who ate two similar diets; one that contained 30 grams of protein at each meal, and another that contained 10 grams at breakfast, 15 grams at lunch and 65 grams at dinner. Lean beef was the primary protein. When the researchers used blood samples and thigh muscle biopsies to learn the subjects’ muscle protein synthesis rates over a 24-hour period, they found that when study volunteers ate the evenly distributed protein meals, their 24-hour muscle protein synthesis was 25 percent greater than subjects who ate the skewed protein pattern.

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