Meat, fish, eggs…: What is the best time of day to eat them?

in collaboration with

Alexandra Murcier (Liberal dietician-nutritionist)

Spaghetti bolognese, mimosa eggs, moussaka, tuna quiche… Every day, we consume proteins. By taste, of course, but also by necessity: proteins are essential for health. However, we do not always know when is the best time to consume it. Alexandra Murcier, dietitian-nutritionist, sheds light on this subject.

Proteins: what are they for?

Proteins are one of the three main families of essential macronutrients, along with carbohydrates and lipids.

Indeed, these participate in the renewal of many tissues, including hair, nails, body hair, skin, etc.

On a daily basis, there are two types of proteins:

• Animal proteins (meat, fish, eggs, milk, etc.), generally richer in essential amino acids than plant proteins;
• Plant proteins. Still according to ANSES, the plant foods richest in protein are oilseeds (peanuts, almonds, pistachios, etc.), legumes and their derivatives (tofu, chickpeas, beans, etc.) or even cereals, good for our health and the planet. However, because some plant proteins are low in certain essential amino acids, it is essential to “compensate” by combining different plant foods (such as rice with soy, or lentils with wheat).

Protein: when to consume it?

According to our nutrition expert, Alexandra Murcier, proteins can be consumed at certain specific times of the day.

• Breakfast : “They are really very interesting because consuming proteins in the morning balances blood sugar levels throughout the day. They contribute to satiety and prevent us from feeling hungry in the morning“, confides the dietician-nutritionist. The scrambled eggs are yours!
• At lunch : “They are also very important because again, they create satiety and prevent the desire to snack in the afternoon. explains the specialist. Ham, salmon, minced steak, lentils: the ideal is to vary the proteins.
• The evening : “They are not essential,” confirms the expert. In fact, these are poorly digestible and can prevent you from sleeping well. Red meat in particular reduces the absorption of tryptophan and slows down the production of serotonin.

The expert adds that three populations must particularly pay attention to their protein consumption. These include pregnant women, athletes – who have intense activity – and the elderly, who have increased protein needs (necessary to preserve muscle mass).