Distribute Protein Intake Evenly for Best Muscle Health: Research

By  ,  Onlymyhealth editorial team
May 24, 2014

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Muscle HealthThe latest study published in the Journal of Nutrition suggests that the protein intake of a person must be evenly distributed in their meals in order to have the best muscle health.

A research which was conducted at the University of Texas Medical Branch at Galveston showed that there is a need for the Americans to re-consider their eating habits and the way they distribute their protein intake. According to the researchers, people in the western countries often eat lot of proteins at dinner time and too little at breakfast.

During the research, the scientists studied healthy adults and measured their muscle protein synthesis rates. The adults had two similar diets that differed in protein distribution throughout the day.

The study showed that muscle synthesis was 25% higher in participants whose protein intake was evenly distributed throughout the day in comparison with those who consumed more proteins at dinner time.

The researchers however, warned that results of their study do not imply that a high amount of protein is needed to be consumed. But, the amount of protein taken in a day must be distributed evenly amongst the meals you take.

The lead author of the study and a muscle metabolism expert Doug Paddon-Jones said “for breakfast, consider replacing some carbohydrate, particularly the simple sugars, with high-quality protein. Throw in an egg, a glass of milk, yogurt or add a handful of nuts to get closer to 30 grams of protein, do something similar to get to 30 for lunch, and then moderate the amount of protein for dinner. Do this, and over the course of the day you will likely spend much more time synthesizing muscle protein.”

Foods which can Boost Muscle Health


Whole eggs are a rich source of protein. Yolk part of the egg contains the most nutrients and half of the protein.

Fish Oil

Fish oil helps reducing inflammation and reduces body fat and increase testosterone levels. Around 900mg EPA/DHA in a day completes your nutritional requirements.


Eat plain low fat yogurt with berries and flax seeds. Yogurt contains bacteria which improves your gastrointestinal health.

Red Meat

Red meat is a power house of proteins, vitamin B12, heme iron, zinc, creatine, carnosine, and omega-3.


Spinach can effectively prevent muscle and bone loss. It is one of the most alkaline foods.

Image courtesy: Getty Images

News source: zeenews.india.com

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