Con­sume pro­tein thrice a day: Study

Consumer Voice - - In The News -

Eat­ing pro­tein equally in the three daily meals could lead to greater mass and mus­cle strength in the el­derly, says a study.

Many se­niors con­sume the ma­jor­ity of their daily pro­tein in­take at lunch and din­ner. The new study sug­gests that break­fast should also be pro­tein-rich.

“We wanted to see if peo­ple who added pro­tein sources to break­fast, and there­fore had bal­anced pro­tein in­take through the three meals, had greater mus­cle strength,” said the lead au­thor of the study, Stephanie Che­va­lier, as­sis­tant pro­fes­sor at McGill Univer­sity in Canada.

For the study, pub­lished in the Amer­i­can Jour­nal of Clin­i­cal Nu­tri­tion, the re­search team ex­am­ined both the amount of pro­tein con­sumed and its dis­tri­bu­tion among peo­ple aged 67 and over. Che­va­lier and her team used the data­base from a study that in­cluded nearly 1,800 peo­ple who were fol­lowed for three years.

They re­viewed the pro­tein con­sump­tion pat­terns of 827 healthy men and 914 healthy women aged 67 to 84 years, try­ing to es­tab­lish links with vari­ables such as strength, mus­cle mass or mo­bil­ity. The re­searchers found that par­tic­i­pants – both men and women – who con­sumed pro­tein in a bal­anced way dur­ing the day had more mus­cle strength than those who con­sumed more dur­ing the evening meal and less at break­fast. “Our re­search is based on sci­en­tific ev­i­dence demon­strat­ing that older peo­ple need to con­sume more pro­tein per meal be­cause they need a greater boost of amino acids for pro­tein syn­the­sis,” Che­va­lier ex­plained.

For more pro­tein in your diet, con­sider foods like eggs, pa­neer, yo­gurt, milk, fish, lentils, roasted soy­beans, and nuts and seeds.

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