Consuming protein at breakfast and lunch -- not just dinner -- can boost your muscle mass. New research finds than when we consume our protein is as important as how much protein we eat.
In a 24-week clinical trial, extra protein at breakfast and lunch improved lean tissue mass in healthy older adults. The trial, conducted at the University of Limerick in Ireland, randomly assigned 60 healthy volunteers, ages 55 to 66, to either protein supplements or a control compound at breakfast and lunch. The extra protein was equivalent to about .15 grams per pound of body weight daily, or 22.5 grams for a 150-pound person, split evenly between the two meals. Researchers chose to use protein supplements rather than attempt to change participants' meal habits, to insure greater adherence.
Initially, 94 percent of the volunteers were already getting at least the recommended amount of protein from their diets (.36 grams per pound of body weight). But their intake was mostly at dinner. Researchers added the extra breakfast and lunch protein to achieve a balance of about 30 percent of total protein intake at each meal.
After 24 weeks, participants in the protein supplement group and control group were tested for changes in body composition using dual-energy X-ray absorptiometry. Those who consumed roughly equal portions of protein throughout the day due to the supplements increased lean tissue mass by almost a pound on average. Those in the control group not only failed to increase lean tissue mass but actually lost an average of more than a third of a pound.
Researchers concluded, "These observations suggest that an optimized and balanced distribution of meal protein intakes could be beneficial in the preservation of lean tissue mass in the elderly." The study was published in the Journal of Nutrition and was highlighted in Tufts University Health & Nutrition Letter.
The bottom line? Make sure you are including some high-protein foods at breakfast and lunch such as cottage cheese, chicken breast, turkey, crab, ground beef, tuna, sardines, a veggie burger, lentils, Greek yogurt, black or pinto beans, peanut butter, milk or an egg.
Q and A
Q: Is it true that pomegranates help prevent prostate cancer?
A: Research showing possible effects of pomegranates and pomegranate juice against prostate cancer is underway, but results are tentative. The majority of research comes from cell and animal studies, with few cancer-specific studies in people. Pomegranates have a high amount of polyphenols, a group of compounds that have shown antioxidant and anti-inflammatory effects in lab studies. One polyphenol -- punicalagin -- is unique to pomegranates. During digestion, our body produces urolithins from punicalagin and related polyphenols. In laboratory studies, these urolithins have decreased prostate cancer cell growth and its ability to spread. Human studies have shown that pomegranate juice or extract can raise blood levels of antioxidant compounds, although people vary in their response. Two small intervention studies found that drinking one to three cups of pomegranate juice or equivalent in extract daily significantly slowed the rise of PSA levels in men with early stage prostate cancer. No studies have found effects in men with advanced prostate cancer. The high polyphenol content of pomegranates and laboratory-based anti-cancer effects show exciting potential, but we're far from having a basis to recommend pomegranates for prostate cancer protection. Nevertheless, while we wait for more research, there are many nutrition and taste reasons to enjoy pomegranate juice and the arils -- the red seed pods inside the fruit. Mix the arils in salads, hot or cold cereal, yogurt, smoothies, rice and many other foods. -- American Institute for Cancer Research.
RECIPE
Kale chips are all the rage. In the new cookbook, "Paleo Perfected" by America's Test Kitchen, the authors share a few tips for perfect kale chips -- bake them in a really low oven for at least an hour; make sure the kale is completely dry; and bake the leaves on a wire rack for better air circulation. Here's the recipe.
Kale chips
12 ounces Lacinato (Tuscan) kale, stemmed and torn into 3-inch pieces
1 tablespoon extra-virgin olive oil
1 teaspoon kosher salt
Adjust oven racks to upper-middle and lower-middle positions and heat oven to 200 degrees. Set wire racks in 2 rimmed baking sheets. Dry kale thoroughly between clean dish towels; transfer to large bowl and toss with oil. Arrange kale evenly on prepared racks, making sure leaves overlap as little as possible. Sprinkle kale with salt and bake until very crisp, 1 to 1 1/4 hours, switching and rotating sheets halfway through baking. Let chips cool completely on racks, about 10 minutes. Serve. (Kale chips can be stored in paper towel-lined airtight container for up to 1 day). Serves 4.
Per serving: 70 calories, 3 g protein, 8 g carbohydrate, 3.5 g fat, 0 cholesterol, 2 g fiber, 320 mg sodium.
Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
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