Whether pursuing health or a better physique, many people exert themselves to try various methods. In recent years, Japanese experts have proposed a new concept called "chrononutrition," offering new perspectives and ideas. It focuses on consuming food or nutrients at the correct times, in line with one's biological clock, to efficiently build vitality and a good physique.
This article will help you understand:
- What to eat in the morning? Start an energetic day with "Morning Protein"
- How to refuel before and after exercise? Eating like this makes training more effective
- What to eat in the evening? Choose the right "Night Protein" for a peaceful sleep
- AGUGU Protein Powder: Exclusive morning and evening supplements to create your ideal lifestyle rhythm!
- Further Reading | Reference Books
What to eat in the morning? Start an energetic day with "Morning Protein"
Breakfast is the first and most important meal of the day, replenishing the energy your body needs to start your day with vitality. Recommended nutrient intake:
- High-protein breakfast: Milk, yogurt, eggs, whey protein, and whole grains provide satiety and energy.
- Vitamin B complex: Can help boost energy and increase vitality. However, those with sensitive stomachs can choose to take it after meals to avoid irritation.
AGUGU Morning Protein (Multi-Grain Flavor): One serving provides the nutritional essence of 24 grains, digestive enzymes, and B vitamins, kicking off your day with full energy and immediately replenishing the energy deficit after a night's rest.
📌 Dr. Takashi Tsuchida, author of the bestselling book "The Miracle Protein Weight Loss Method: Lose 7kg in 1 Month," proposes that morning is the time when you are least likely to gain weight! A protein-packed breakfast helps you build muscle even without heavy training! His main point emphasizes that after the body ingests protein, it continuously synthesizes proteins needed for muscle. However, muscles enter a breakdown mode some time after a meal ends. The longest interval between meals is from dinner to breakfast, and protein is least likely to be replenished during this period, keeping muscles in a breakdown state. To prevent further muscle breakdown, a large amount of protein should be consumed at breakfast to shift muscles from a breakdown mode to a synthesis mode.
Furthermore, if protein is consumed in the morning at the start of the day, even without heavy training or other intense exercise, daily activities alone are enough to increase muscle, which is a very appealing effect. (Note 1) Takashi Tsuchida also shared his recipe for "Milk Pork Miso Soup," a nutritious meal cooked with pork, white radish, sweet potato, broth, milk, whey protein powder, and miso. Busy professionals can portion and freeze it for multiple servings, making it a simple and quick protein-rich dish.
How to refuel before and after exercise? Eating like this makes training more effective
Before exercise:
- Protein: Consume at least 20 grams of protein 3 hours before exercise to help with muscle repair and growth, and to provide energy for your workout.
- Branched-Chain Amino Acids (BCAAs): Supplement with BCAAs 15 minutes before exercise to help improve athletic performance and recovery efficiency.
After exercise:
- Protein: The 30 minutes after exercise is the golden window for protein supplementation, which helps with muscle repair and growth.
- Carbohydrates: Supplementing with carbohydrates replenishes energy consumed during exercise and enhances physical recovery.
What to eat in the evening? Choose the right "Night Protein" for a peaceful sleep
Recommended nutrient intake:
- Protein: Maintains nocturnal muscle repair and reduces breakdown.
- Amino acids and GABA: Promotes growth hormone secretion, aiding deep sleep and fat metabolism.
Maintain a balanced diet, consuming sufficient protein, carbohydrates, fats, vitamins, and minerals. Also, drink enough water daily to stay hydrated, which is essential for proper bodily functions.
AGUGU Night Protein (Banana Milk Flavor) is a special treat before bed. Sweet banana blended with the rich aroma of milk continuously supplies BCAAs, with added GABA for pleasant relaxation and peaceful sleep, allowing muscles to continue transitioning from breakdown to synthesis mode. AGUGU supports you 24/7, helping you face each day with strength and confidence.
📌 Mu, a popular home fitness coach in Japan and author of "Easy Home Workouts," also mentioned that protein powder is the best supplement to meet daily protein intake, as many people do not consume the necessary amount of protein throughout the day. Mu supplements with protein twice a day: within 30 minutes after strength training and before bed. Nowadays, there are many delicious fruit-flavored protein powders available. When your body craves sweets, it often signals a lack of protein, so it is recommended to substitute snacks with protein powder. (Note 2)
By being aware of and responding to your body's needs, and finding the right rhythm, you can eat your way to better health. In alignment with "chrononutrition" and the needs of most people's biological clocks, AGUGU has launched the new concept of "Morning Protein" and "Night Protein," making nutritional supplementation more convenient and efficient.
AGUGU Protein Powder: Exclusive morning and evening supplements to create your ideal lifestyle rhythm!
- 🥣 Morning Protein (Multi-Grain Flavor): Gives you a nutritious start, with digestive enzymes and B vitamins to energize your day.
- 🥛 Night Protein (Banana Milk Flavor): Helps you relax into sleep while supporting muscle repair.
Whether you're a fitness enthusiast, a busy professional, or someone focused on physique management, by mastering the rhythm of "chrononutrition," you can more intelligently supplement protein and efficiently achieve health and a sculpted body!
Further Reading | Reference Books:
- Note 1: Excerpt from "The Miracle Protein Weight Loss Method: Lose 7kg in 1 Month" by Takashi Tsuchida (Director of Yokohama Tsuchida Medical Clinic), published by采實文化.
- Note 2: Excerpt from "Easy Home Workouts" by mu (Home Fitness Coach), published by Taiwan Kadokawa.
