5 NUTRITION-BOOSTING TIPS TO SPREAD PROTEIN THROUGHOUT THE DAY
Most Americans are eating enough protein. They’re just eating it wrong.
FEATURE IMPACT
P rotein is the macronutrient of the moment
- for muscle building, losing
weight and staying strong - but nutrition
researchers say two things are missing
from the conversation: timing and quality.
Spreading protein intake across the day produced
about 25% greater muscle protein
synthesis, even when the total daily intake
was identical, according to research published
in the “Journal of Nutrition.”
“Your muscles don’t have a bank account,”
said Chris Mohr, PhD, RD, performance nutritionist.
“You can’t deposit all your protein
at one meal and expect your body to save it
for later.”
Most researchers point to a target of about
30 grams of high-quality protein per meal to
maximize muscle protein synthesis in most
adults.
However, grams aren’t everything. The
KITCHEN
REMODELING
source matters just as much.
“Aim to get most of your protein from whole,
nutrient-dense foods rather than relying on
powders, bars and snacks that don’t have
much else to offer,” Mohr said. “Supplements
have their place but they should build
on a real-food foundation, not replace it.”
Quality comes down to amino acids - specifically,
whether a source contains all nine
essential ones the body can’t produce on its
own. Animal proteins (dairy, eggs, meat,
fish) check that box. Many plant proteins
don’t and tend to be lower in leucine, the
amino acid most critical for triggering muscle
growth. Dairy is especially rich in leucine.
Mohr recommends a source of dairy at every
meal, including milk, Greek yogurt or
cottage cheese. He suggests cottage cheese
with the highest levels of protein, such as
MULU cottage cheese that contains 18
grams of protein per serving - one-third
$12,995 $10,995 All Labor & Material Included! All Labor & Material Included!
HURRY!
Limited Supply!
BATHROOM
REMODELING
$6,995 All Labor & Material Included!
FINISHED
BASEMENT
516-523-5591
HANDYMAN SERVICES
AVAILABLE
Call Today to
set up your
FREE
ESTIMATE!
Serving
Nassau
& Suffolk
County WWW.JJPGENCONT.COM
LIC#32549-HH1778000000
10036286
more than the leading brand.
Additionally, Mohr offers these tips to
spread protein intake throughout the day:
• Start with a protein anchor. Build your
morning meal around protein, such as
scrambled eggs with cottage cheese or a Tart
Cherry Cottage Cheese Smoothie with nut
butter.
• Layer in protein at lunch. A salad with
grilled chicken, a turkey and cheese wrap or
a grain bowl with edamame and hard-boiled
eggs can hit the 30-gram target.
• Make snacks count. Use cottage cheese as
a base for dips or keep hard-boiled eggs on
hand for quick, protein-rich options. Or, in
just 7 minutes when time is of the essence,
you can prepare Air Fryer Cottage Cheese
Toast with a delicious drizzle of hot honey.
• Treat dinner as a cap, not a catchup. By
evening, protein intake should already be
well distributed. Try a moderate portion of
fish, lean meat or legumes alongside vegetables.
• Eat slow-digesting protein before bed.
Studies show consuming casein protein before
sleep - the slow-digesting protein found
naturally in dairy - supports overnight muscle
repair. One-half cup of cottage cheese
or a glass of milk before bed is a practical,
evidence-backed way to put science to work.
To find more protein-rich solutions to
power your day, visit MULUProtein.com.
FALL FLOWERS & OUTDOOR DECOR
FALL SPECIAL!
1 STRAW BALE,
1 CORNSTALK,
1-9” MUM &
1 SPOOKY PUMPKIN
$41.99
(while supplies last)
20% OFF only
Fall Bulbs
In Stock!
GIFT SHOP AND
HARDGOODS
COLD WEATHER
VEGETABLES
IN STOCK!
SPECIAL
CIAL
9” MUMS
3/$20.99
• ALL ANNUALS BUY 1 GET ONE FREE!
• ALL TREES AND SHRUBS 30% OFF!
• PERENNIALS BUY 2 GET 1 FREE
(Sale does not include Fall plants and Decor)
MUMS, ASTERS, KALE & MONTAUK DAISIES NOT PART OF SALE
The Bloomin’ Haus
816 & 817 Waverly Ave. • Holtsville
(Approx. 1 Mile South of R.R. Tracks)
631447-5831
Perennial Field Phone 631-758-3532
BLOOMIN’
HAUS
LONG ISLAND AVE.
BLUE PT. ROAD
WAVERLY AVE.
BLUE PT. ROAD
NEW SIDE
10038763
Mon.- Sat.
9am-5pm
Sun.
9am-4pm
8 - 102 E. Patchogue, Bellport To Advertise call: 631-698-8400 All Island Media - October 8, 2026