Want Less Fat And More Muscles? Have Protein For Breakfast
Posted on October 16 2018
You may have heard plenty of arguments about how bad or good fats and carbs are. But no one argues whether the protein is needed or not in the diet. There is no doubt that protein is a must for many important functions in the body including the building of muscles. But what many people don’t know is that protein is also great for weight loss!
For optimizing your muscle gains and fat loss, the timing and content of your meals are vital. A protein-rich meal is best had for breakfast to get maximum benefits from it. Now let's see how having more protein for breakfast can help you lose fat and build muscle:
Protein Increases Muscle Mass And Strength
Protein is the basic building blocks of muscles. So it's only common sense that eating more protein will help build more muscles. Even then, let's look into some studies to prove the point.
According to a 2015 study from the Military Nutrition Division, US Army Research Institute of Environmental Medicine, “protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals as the duration, frequency, and volume of resistance training increase.”
Another study published in the Journal of the International Society of Sports Nutrition examined the effects of protein on resistance-training-induced muscle and strength gains. The conclusion of the study was as expected by us all - ‘An increase in dietary protein favourably affects muscle and strength during resistance training.”
Prevent Muscle Loss During "Catabolic" State
Weight loss and weight management are a continuous part of bodybuilding. Even bodybuilders end up gaining body fat when they overeat or don’t train enough to use up the calories they consume. But the problem with weight loss efforts is that muscle loss also occurs when the body is in such a catabolic state. Lack of adequate protein in the diet worsens this situation.
At the same time, a protein-rich diet during such a phase can actually help prevent muscle loss while aiding fat loss. According to a study done by the Sports Performance Research in New Zealand, the protein needs of the body increases when calories are restricted.
A 2014 research published in the Journal of the International Society of Sports Nutrition revealed that ‘ to maximize muscle retention, caloric intake should be set at a level that results in body weight losses of approximately 1% in a week. This should include 2.3-3.1 g/kg of lean body mass per day of protein.”
Losing Belly Fat For Better Ab Muscle Definition
If you have been strength training to build muscle and doing uncountable abdominal crunches to define those abs, the first thing you need to focus on is getting rid of all the belly fat which is hiding your ab muscles. As far as diets are concerned, there is no doubt that eating a protein-rich breakfast can lead to significant weight loss.
Read more: 5 Ways Having Protein for Breakfast Helps You Lose Weight
More than just contributing to overall fat loss, the best thing is that high protein breakfasts also help you lose belly fat! According to a 2012 study conducted by the Department of Health and Exercise Science, University of Oklahoma, USA, the quality protein intake was found to be inversely related to abdominal fat. This basically means that the more high-quality protein you have, the less belly fat you have.
Protein-Rich Breakfast Food Ideas
Eggs, chicken, turkey, lean beef, fish and other seafood are great sources of protein to include in your breakfast meals. Milk and its products such as cottage cheese, and yoghurt are also delicious ways to get more protein into your diet.
Tofu, green peas, chickpeas and most varieties of beans, nutritional yeast, broccoli, and Brussel sprouts are good sources of protein for vegans. Nut and seeds such as almonds, peanuts, pistachios, chia seeds or sunflower seeds are also popular sources of protein for both vegetarian and non-vegetarians alike.
Protein Shakes For Meal Replacement
Whey protein shakes are one of the easiest ways to get extra protein into your diet. Soy or pea protein are good options for vegans or those who have lactose intolerance. Protein powders can be mixed in yoghurt, soy or almond milk to make it even richer in flavour and nutrients.
Blending in fruits like a ripe banana or strawberries and some chia seeds or almonds can make protein powder smoothies a more filling and nutritious meal replacement drink. Trying adding in some peanut butter to your protein shakes to take it to an altogether different level.
Also read: 5 Post-workout nutrition tips