Nutrition-boosting tips to spread protein throughout day
Most Americans are eating enough protein. They无毛视频檙e just eating it wrong.
Protein is the macronutrient of the moment 无毛视频� for muscle building, losing weight and staying strong 无毛视频� but nutrition researchers say two things are missing from the conversation: timing and quality.
Spreading protein intake across the day produced about 25% greater muscle protein synthesis, even when the total daily intake was identical, according to research published in the 无毛视频淛ournal of Nutrition.无毛视频�
无毛视频淵our muscles don无毛视频檛 have a bank account,无毛视频� said Chris Mohr, PhD, RD, performance nutritionist. 无毛视频淵ou can无毛视频檛 deposit all your protein at one meal and expect your body to save it for later.无毛视频�
Most researchers point to a target of about 30 grams of high-quality protein per meal to maximize muscle protein synthesis in most adults.
However, grams aren无毛视频檛 everything. The source matters just as much.
无毛视频淎im to get most of your protein from whole, nutrient-dense foods rather than relying on powders, bars and snacks that don无毛视频檛 have much else to offer,无毛视频� Mohr said. 无毛视频淪upplements have their place but they should build on a real-food foundation, not replace it.无毛视频�
Quality comes down to amino acids 无毛视频� specifically, whether a source contains all nine essential ones the body can无毛视频檛 produce on its own. Animal proteins (dairy, eggs, meat, fish) check that box. Many plant proteins don无毛视频檛 and tend to be lower in leucine, the amino acid most critical for triggering muscle growth. Dairy is especially rich in leucine.
Mohr recommends a source of dairy at every meal, including milk, Greek yogurt or cottage cheese. He suggests cottage cheese with the highest levels of protein, such as MULU cottage cheese that contains 18 grams of protein per serving 无毛视频� one-third more than the leading brand.
Additionally, Mohr offers these tips to spread protein intake throughout the day:
无毛视频� Start with a protein anchor. Build your morning meal around protein, such as scrambled eggs with cottage cheese or a Tart Cherry Cottage Cheese Smoothie with nut butter.
无毛视频� Layer in protein at lunch. A salad with grilled chicken, a turkey and cheese wrap or a grain bowl with edamame and hard-boiled eggs can hit the 30-gram target.
无毛视频� Make snacks count. Use cottage cheese as a base for dips or keep hard-boiled eggs on hand for quick, protein-rich options. Or, in just 7 minutes when time is of the essence, you can prepare Air Fryer Cottage Cheese Toast with a delicious drizzle of hot honey.
无毛视频� Treat dinner as a cap, not a catchup. By evening, protein intake should already be well distributed. Try a moderate portion of fish, lean meat or legumes alongside vegetables.
无毛视频� Eat slow-digesting protein before bed. Studies show consuming casein protein before sleep 无毛视频� the slow-digesting protein found naturally in dairy 无毛视频� supports overnight muscle repair. One-half cup of cottage cheese or a glass of milk before bed is a practical, evidence-backed way to put science to work.
To find more protein-rich solutions to power your day, visit MULUProtein.com.
Tart Cherry Cottage Cheese Smoothie
Servings: 2
1 cup MULU low-fat cottage cheese
1 frozen banana, peeled
3/4 cup frozen tart cherries
1 tablespoon ground flaxseed
1 cup low-fat milk
1 tablespoon nut butter
Water
In blender, blend cottage cheese, banana, cherries, ground flaxseed, milk and nut butter on high speed until completely smooth, 45-60 seconds.
If smoothie is too thick, add water, 2 tablespoons at a time, and blend to preferred texture.
Pour into two glasses and serve or pour into sealed jar or container and refrigerate overnight; stir or shake well before drinking.
Nutritional information per serving: 310 calories; 35 g carbohydrates; 22 g protein; 10 g fat.
Air Fryer Cottage Cheese Toast
Servings: 2
1 cup MULU low-fat cottage cheese
2 slices sourdough bread
2 teaspoons hot honey
2 teaspoons chili crunch
Preheat air fryer to 400 degrees.
Spread 1/2 cup cottage cheese onto each slice of sourdough bread.
Transfer slices into fryer basket. Cook about 7 minutes, or until cottage cheese is golden, bubbly and lightly set.
Remove toast from air fryer. Drizzle 1 teaspoon hot honey and 1 teaspoon chili crunch over each slice and serve.
Nutritional information per serving: 295 calories; 38 g carbohydrates; 19 g protein; 6 g fat.