Dietitians suggest increasing breakfast protein for muscle synthesis

Research published in the Journal of Nutrition indicates that breakfast is the meal where individuals are most likely to lack sufficient protein. To optimize tissue building, experts suggest spreading protein intake evenly across breakfast, lunch, and dinner, aiming for approximately 30g of protein per meal.

The study, which focused on healthy adults, found that consuming adequate protein at breakfast can lead to up to 25 per cent more muscle synthesis compared to those who consume most of their protein later in the day.

Dietitian Susie Burrell suggests several ways to increase breakfast protein beyond standard eggs or yoghurt. Options include breakfast sandwiches made with dense grain bread and lean proteins like chicken, turkey, tuna, or cottage cheese. Additionally, incorporating seafood such as sardines on toast can provide both protein and essential omega-3 fatty acids to help buffer inflammation.