Nutrition and Healing
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Nutrition & Healing is intended to provide cutting-edge health information.
Nothing on this site should be interpreted as personal medical advice. Always consult with your doctor before changing anything related to your healthcare.

USA Today recently published a list of the 10 most popular breakfast choices in this country.

And boy, are we in trouble.

Coming in hot are fan favorites like oatmeal, cereal, pancakes, and toast, which many folks believe are perfectly healthy.

Actually, they’re carb-filled health-wreckers, so toss ‘em in the trash – along with the sugary juices, syrup, and jelly.

Instead, consider eating something at breakfast that most folks eat for dinner.

Because research shows that this “breakfast of champions” could preserve your muscular strength and function, promote healthy aging, and improve your quality of life.

Cereal Killer

They call breakfast the most important meal of the day.

But friend, the key to good health isn’t empty carbs…

It’s protein.

Problem is, most seniors fall WAY short in the protein department.

In fact, many don’t even meet the official U.S. government guidelines, which set protein levels FAR below what aging Americans actually NEED.

Protein is loaded with amino acids that are the building blocks for growing new muscle.

That helps protect vital muscle mass, and ward off weakness and frailty.

But according to a study of older adults, muscle health isn’t just tied to the AMOUNT of protein you get…

But also, the TIMING.

See, most Americans load up on protein at dinnertime.

But researchers found that eating protein in the MORNING delivers far better results…

Including improved muscle strength and function, better grip strength, and a lower risk of frailty and sarcopenia…

Which ALL contribute to healthier aging and a better quality of life.

Good Morning, Muscles

Friend, you may be used to grabbing a quick and convenient breakfast in the morning and then heading out the door.

But tomorrow morning, try ditching the sugar-coated flakes, OJ, and toast…

And replacing them with a tasty high-protein option, like eggs and ham…

Or leftover steak, chicken, or turkey.

Even if you have to get up a few minutes earlier to prepare it, you’ll  be rewarded by feeling satisfied, and energized all morning…

Instead of wiped out and starving when sugar levels inevitably CRASH.

But don’t stop there.

Because as I told you a moment ago, most seniors DON’T get enough protein – ANY time of day.

So along with UPPING your protein at breakfast, increase your overall levels throughout the day.

For even more support, consider a daily supplement containing 10 to 20 grams of branched-chain amino acids (BCAAs).

Even better, take BCAAs right before or after exercise to help enhance the effects.

Yep, exercise is another great way to build muscle strength and function.

If you’re up for it, try lifting light weights or walking at a brisk but comfortable pace each day.

But if mobility is a problem, search for “chair exercises for seniors” on YouTube to find simple movements you can do while seated.

As always, get your doctor’s approval first.

Source:

“Breakfast Protein Quality and Muscle Strength in Japanese Older Adults: A Community-Based Longitudinal Study.” Science Direct, May 2022. (sciencedirect.com/science/article/pii/S1525861021010938)

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