Translated by Zhang Jingqi from bodubuilding
The StrongestBreakfast GuideProteinIntake Part
When you get up early in the morning, your anabolism (protein) is at its weakest and your catabolism (muscle breakdown) is at its strongest. This is important because in the U.S. people consume more protein at lunch and dinner and very little protein at breakfast. However, research has found that at least 30-40g of protein is needed to initiate muscle protein synthesis in the body.
For many people, they don’t get enough protein at breakfast. So, if you continue to eat as before, you will still be in a catabolic state.
Putting aside the anabolic benefits of protein, studies have found that consuming more protein at breakfast makes people feel fuller throughout the day while burning more fat. So I recommend consuming 30-40g of protein for breakfast every day.
The strongest breakfast strategyCarbohydratesIntake part
For breakfast, the quality of carbohydrates is far more important than the quantity. You can eat fast-absorbing carbohydrates composed of sugar, starch or flour, or you can eat slow-absorbing carbohydrates such as oats. However, research has found that people who consume slow carbohydrates have a fat burning rate 2-3 times higher than those who consume fast carbohydrates. At the same time, these people also feel fuller throughout the day! People who eat fast carbs are more likely to eat more fat and junk food throughout the day.
The strongest breakfast strategyFatIntake part
The traditional concept is that it is best to consume less fat for breakfast, but the following experimental results may shock you.
Researchers at the University of Alabama recruited two groups of subjects. Group A had a daily breakfast of 45% fat and 35% carbohydrates; Group B had a daily breakfast of 10% fat and 70% carbohydrates.
After 12 weeks, those in Group A burned more fat and calories throughout the day than those in Group B. Shocked? BecauseBreakfast determines your metabolism throughout the day. Eating (slightly) high-fat and low-carbohydrate breakfast can help you burn more fat!
References:
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2:de Castro JM: The time of day and the proportions of macronutrients eaten are related to total daily food intake. The British journal of nutrition 2007, 98:1077-1083.
3:Garlick PJ, Clugston GA, Swick RW, Waterlow JC: Diurnal pattern of protein and energy metabolism in man. Am J Clin Nutr 1980, 33:1983-1986.
4:Layman DK: Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition & metabolism 2009, 6:12.
5:Layman DK: Protein quantity and quality at levels above the RDA improves adult weight loss. J Am Coll Nutr 2004, 23:631S-636S.
6: Yang D, Liu Z, Yang H, Jue Y: Acute effects of high-protein versus normal-protein isocaloric meals on satiety and ghrelin. Eur J Nutr 2013.
7: Stevenson EJ, Astbury NM, Simpson EJ, Taylor MA, Macdonald IA: Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women. J Nutr 2009, 139:890-897.
8: Hamedani A, Akhavan T, Samra RA, Anderson GH: Reduced energy intake at breakfast is not compensated for at lunch if a high-insoluble-fiber cereal replaces a low-fiber cereal . Am J Clin Nutr 2009, 89:1343-1349.
9: Bray MS, Tsai JY, Villegas-Montoya C, Boland BB, Blasier Z, Egbejimi O, Kueht M, Young ME: Time-of-day-dependent dietary fat consumption influences multiple cardiometabolic syndrome parameters in mice. Int J Obes (Lond) 2010, 34:1589-1598.