In today’s fast-paced world, maintaining a balanced diet is crucial for overall health and well-being. While many people understand the importance of protein, few maximise its benefits by spreading intake throughout the day. Consuming protein in at least two meals daily can significantly impact muscle maintenance, metabolism, and overall energy levels.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Shrey Srivastava, General Physician and Consultant, Sharda Hospital - Noida, explained why making this small but effective dietary change can make a big difference. Here is what he shared with us and you need to know!
Why Should You Have Protein In At Least Two Meals A Day?
A few reasons why one must have protein in at least two meals a day include:
1. Supports Muscle Growth and Repair
Protein is the building block of muscle tissue, playing a vital role in muscle growth and repair. When consumed consistently throughout the day, protein helps maintain muscle protein synthesis (MPS), which is crucial for muscle maintenance and recovery, particularly for those who exercise regularly. Instead of consuming most of your protein at dinner, distributing it evenly across two or more meals ensures sustained muscle nourishment.
2. Boosts Metabolism and Promotes Fat Loss
Protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting and processing it. Including protein in at least two meals a day helps keep your metabolism active, aiding in weight management and fat loss. Additionally, protein contributes to satiety, reducing overall calorie intake by keeping hunger at bay and preventing unhealthy snacking.
Also Read: Is Lack of Protein Damaging Your Hair? Exploring the Protein-Hair Connection
3. Stabilises Blood Sugar Levels
Incorporating protein into your meals helps regulate blood sugar levels by slowing down the absorption of glucose. This can prevent energy crashes, sugar cravings, and mood swings throughout the day. By balancing your meals with adequate protein, you can maintain stable energy levels and support better focus and productivity.
4. Enhances Bone Health
Protein plays a key role in bone density and strength. Adequate protein intake supports bone formation and reduces the risk of osteoporosis as you age. Pairing protein with calcium-rich foods, such as dairy products or leafy greens, can further enhance bone health and longevity.
5. Supports Immune Function
Proteins are essential for the production of antibodies and immune cells, helping your body fight infections and illnesses. Consistently supplying your body with protein-rich foods ensures optimal immune function, especially during times of stress or seasonal changes.
Also Read: Cut THIS Down For Just Seven Days And Have Hydrated Skin
How to Incorporate Protein into Two Meals a Day
Adding protein to at least two meals a day doesn’t have to be complicated. Here are some easy ways to incorporate it:
Breakfast: Opt for eggs, Greek yoghurt, cottage cheese, or a protein smoothie.
Lunch: Include lean meats, tofu, tempeh, beans, or quinoa in your meals.
Dinner: Balance your plate with chicken, fish, lentils, or legumes.
Snacks: For a quick boost, keep nuts, seeds, or protein bars handy.
By making protein a staple in at least two daily meals, you can enjoy sustained energy, better muscle maintenance, and overall improved health. Start today and feel the difference in your body and mind!