Facts on protein-dense meals, according to a dietician
Protein has a higher thermic effect, meaning your body burns more calories during digestion compared to fats or carbs. Some of the benefits of eating protein-rich meals is that it promotes muscle growth and repair and improves satiety.
Registered dietician Elmari Carlisle says a higher protein intake can help slow muscle loss and support healthy ageing, improving overall strength and mobility.
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“It’s perfect for the elderly, because as we age muscle decreases; those looking to build or maintain muscle mass, protein is essential for muscle repair and growth,” she said.
Eating a high-protein breakfast supports muscle recovery and helps maintain muscle mass, especially if you work out in the morning or are in a strength-training programme.
“Individuals trying to lose or maintain weight will also be fit from high protein meals. Protein is highly satiating, which means it helps control hunger. A protein-rich breakfast can also stabilise blood sugar levels and reduce cravings,” she said.
So who shouldn’t eat too much protein? People with kidney disease; those who are trying to gain weight rapidly; and people with an allergy or intolerance to dairy, eggs or soy.
Here is an example of a high protein breakfast:
Recipe
Egg, avocado and cottage cheese on bread
* 1 boiled egg
* 1 slice wholewheat bread
* ¼ avocado
* 2 tbsp low-fat cottage cheese
* 1 tbsp ground flaxseeds & salad sprouts sprinkled on top
* Salt and pepper to taste
Method
Smash avocado, cottage cheese and egg together with a fork and spread on bread. Top with flaxseeds and salad sprouts.
Calories: 287 • Protein: 17g • Carbs: 24g • Fats: 16g
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