By spreading out your protein intake throughout the day rather than consuming it all in one sitting, research in the June 2014 Journal of Nutrition showed you’ll recover better after exercise, among other benefits. “Unlike carbs or fat, the body can’t store protein, so we need to consume it at regular intervals throughout the day,” says Ansel. That’s a mistake, says Karen Ansel, RDN, the Syosset, New York–based author of Healing Superfoods for Anti-Aging. While most Americans get enough protein overall, per Harvard University, many start the day off with carbohydrate-heavy breakfasts like granola, cereal, and pastries, jamming protein into only lunch and dinner. “Starting the day with a balanced breakfast helps us feel energized, satisfied, and in a better mood throughout the morning,” says Malina Malkani, RDN, of Rye, New York, creator of Solve Picky Eating. If you wake up famished or are prone to afternoon slumps, you may be lacking protein as a fuel source in your morning routine.
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