What's more, protein timing matters because your body is constantly making and breaking down muscle, so we are encouraged to add protein at each meal. Here are 3 tips for optimizing your protein intake:
- Aim for at least 25-30 g of protein per meal to maximize your body's muscle repair and building machine. Research shows that an even distribution of protein prevents frailty, slower walking speed, and fatigue.
- Focus on breakfast as this is the meal where protein tends to be lowest. In addition to your oatmeal, high-fiber cereal and whole-wheat toast, include items like Greek yogurt, eggs, tofu, nuts and seeds. Now you have both fiber AND protein.
- Vary your protein. While low-fat dairy, eggs and other animal protein are recommended because they contain the amino acid critical for triggering musscle bulding, plant proteins also have a place at the table. Of all the plant-based proteins, soy foods contain the most amino acid leucine.