Sports Nutrition Reducing Body Fat Why Studies Favor Eating Protein All Day Long By Darla Leal facebook twitter linkedin instagram Darla Leal is a Master Fitness Trainer, freelance writer, and the creator of Stay Healthy Fitness, where she embraces a "fit-over-55" lifestyle. Learn about our editorial process Darla Leal Fact checked by Fact checked by Andrea Rice on October 29, 2020 facebook twitter linkedin Andrea Rice is an award-winning journalist and a freelance writer, editor, and fact checker specializing in health and wellness. Learn about our editorial process Andrea Rice Updated on October 29, 2020 Print Research indicate that eating protein for breakfast and throughout the day stimulates increased fat loss and muscle growth. We have all heard the old saying “breakfast is the most important meal of the day,” and more evidence is backing up this quote. The typical morning meal, unfortunately is full of carbohydrates and low on protein. Researchers are spending more time looking at the effects of daily protein intake on skeletal muscle protein synthesis (MPS). A 2009 study published in the Journal of the American Dietetic Association reported “ingestion of sufficient dietary protein is a fundamental prerequisite for muscle protein synthesis and maintenance of muscle mass and function.” A recent study conducted by the International Journal of Obesity showed significant evidence that consuming protein at breakfast successfully reduced fat and body weight. Protein is just not for dinner anymore. Getting enough protein throughout the day ensures healthy muscle maintenance. Eat Protein for Breakfast to Burn Fat iStockphoto/Garuti The 2015 pilot study published in the International Journal of Obesity examined the effects of low versus high protein breakfasts on adolescents who typically skipped meals and the impact on weight loss. There were 28 overweight participants aged 18 to 20 who were otherwise in good health. The teens skipped breakfast every weekday, however. The participants were split into two groups and over a 12-week period consumed a normal protein (NP) or high protein (HP) breakfast while being closely monitored. The NP breakfast included 350 calories and 13g of protein making up 15% of the meal. The HP breakfast was also 350 calories, but with 35g of protein making up 40% of the meal. The research indicated an “improved glycemic control with HP breakfasts” which was linked to satiety, reduced over-eating, and increased weight and fat loss. The takeaway from this research is not to skip breakfast and include protein for increased fat burning and feelings of satisfaction. Eat Protein for Muscle mihailomilovanovic/Getty Images The study published in the Journal of the American Dietetic Association was specific to how eating quality protein is fundamental for muscle growth in the young and elderly. They were able to establish from earlier research that consuming a moderate serving of protein (113g of lean beef) had a substantial increase on muscle protein synthesis (MPS) in both age groups. Researchers experimented with exaggerated protein intake (340g of lean beef) to find out if there was any further benefit to MPS (muscle growth). Results indicated that the exaggerated serving of lean beef did not further enhance MPS in both the young and older groups. The takeaway from the research is to eat several normal-sized servings of quality protein throughout the day as an effective way to stimulate muscle growth. Normal sized portions will still give you adequate nutrients while also moderating your caloric intake. Bonus Takeaway! Poplis, Paul / Getty Images Protein is an important macronutrient essential for muscle protein synthesis (MPS), muscle growth and function. Getting adequate amounts of protein throughout the day will stimulate fat loss and increase lean mass. Starting the day out right with a sufficient amount of protein will ensure nutrients are being fed to your muscle throughout the day. Those challenging their body with a resistance training regimen may require more protein. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Wright CS, Zhou J, Sayer RD, Kim JE, Campbell WW. 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