START PROTEIN PACING AT BREAKFAST

Breakfast components. Taken by PKSenagore February 8, 2018. All rights reserved.

The July 7, 2017 Earned Runs blog post “SCIENCE FRIDAY: PROTEIN AND EXERCISE" highlighted a position paper issued by the International Society of Sports Nutrition with regard to building lean muscle in healthy exercising individuals. 
 
One of the recommendations for resistance-exercising persons was to take in a ‘dose’ of roughly “20-40 grams of protein in each of 3-4 meals, spaced evenly throughout the day”. In addition, a pre-sleep protein meal of 30 - 40 grams was urged to promote overnight muscle building. It was also deemed important that protein intake should be timed to occur shortly before or after resistance exercise.
 
Included as an author of the ISSN position paper is an exercise scientist and researcher, Paul Arciero of Skidmore University, who has long promoted a healthy living program named “PRISE”.  According to a ScienceDaily.com item, the regimen combines consumption of moderate amounts of protein ‘paced’ throughout the day (P), with workouts that include resistance (R), interval (I), stretching (S) and endurance (E) training.
 
Arciero demonstrated in published research that the PRISE protocol was effective in building physical fitness, increasing the percent of lean muscle mass, reducing total and abdominal/visceral fat, and improving blood pressure and metabolic measures of health (decreased blood levels of glucose, insulin, and cholesterol).
 
For those who haven’t yet developed a habit of eating a high-quality protein heavy breakfast Danielle Omar assembles 6 recipes with images in an article “What 30 Grams of Protein at Breakfast Looks Like” for Under Armor’s MyFitnessPal.com. The nutrient composition is provided and calorie count.
 
The selection includes a variety of breakfast styles/tastes:  yogurt, omelet, cereal, smoothie, egg and toast combo, and salmon, egg, and toast combo.  Each incorporates an anti-oxidant rich veggie or fruit that can be substituted per preference or to change up the daily fare.
 
Omar’s recipe article is a wonderful time-saver.  It can be used as a grocery list for  a week’s worth of health-smart breakfasts.
 
RUN & MOVE HAPPY!
 
https://www.earned-runs.com/blog/science-friday-protein-and-exercise
 
https://www.sciencedaily.com/releases/2017/02/170206131349.htm
 
http://blog.myfitnesspal.com/30-grams-protein-looks-like-breakfast
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