{"id":508719,"date":"2026-06-19T23:32:43","date_gmt":"2026-06-19T23:32:43","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/508719\/"},"modified":"2026-06-19T23:32:43","modified_gmt":"2026-06-19T23:32:43","slug":"the-common-mistake-people-make-about-eating-protein","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/508719\/","title":{"rendered":"The common mistake people make about eating protein"},"content":{"rendered":"

This is\u00a0Everyday Science\u00a0with Clare Wilson, a subscriber-only newsletter from The i Paper. If you\u2019d like to get this direct to your inbox every week,\u00a0you can sign up here<\/a>.<\/p>\n

Hello, and welcome back to Everyday Science.<\/p>\n

You might be trying to eat more protein<\/a>. You might also be considering the quality of that protein. But have you considered the timing of when you eat it?<\/p>\n

Most people are not getting their protein at times of the day that support their body\u2019s optimum use of this nutrient, research suggests.<\/p>\n

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\"SocialCaption: Social media deppression. Sad gen z girl using phone, lying on sofa scrolling on social media, Internet addiction, wasting time. Millennial generation people and gadget use
Photographer: MementoJpeg
Provider: Getty Images
Source: Moment RF<\/p>\n

news<\/p>\n

Why Gen Z think ringing the doorbell is too awkward<\/p>\n

A third of Generation Z won\u2019t ring the doorbell or even knock on the door when arriving at someone\u2019s house, according to a new survey.<\/p>\n

The poll of 2,000 adults by Uswitch found 33 per cent of Britons aged 18 to 29 opted to announce their arrival by phone call or text. Almost a quarter of millennials said they did the same.<\/p>\n

What\u2019s the big deal?<\/p>\n

The main motivation to avoid interacting with a door knocker or bell is awkwardness. Nearly 40 per cent of Gen Z respondents said that sending a message felt less intrusive. Meanwhile, nearly 20 per cent said ringing the bell seemed too formal. <\/p>\n

Almost a quarter believed their host was more likely to notice a phone notification than to hear the door.<\/p>\n

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LIFESTYLE<\/p>\n

4 min read<\/p>\n

How homeowners are adapting<\/p>\n

Homeowners appear to be adapting to the shift away from the classic doorbell ring, with visits mostly now co-ordinated by phone. Nearly a quarter of Britons said they would react negatively if somebody rang the bell without texting first.<\/p>\n

Some 12 per cent said a sudden ring would catch them off guard, 7 per cent would feel anxious or stressed and 5 per cent would be annoyed.<\/p>\n

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LIFESTYLE<\/p>\n

4 min read<\/p>\n

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OPINION<\/p>\n

3 min read<\/p>\n

How our phones have changed our lives<\/p>\n

We spent years making doorbells smarter\u2026only to stop pressing them altogether. For younger people especially, ringing the doorbell has gone from the default to an unusual choice. It\u2019s a sign of how central our phones have become.<\/p>\n

Simrat Sharma, a technology expert at Uswitch<\/p>\n

\"FILESmart doorbells are now a popular way of keeping properties safe
(AP Photo\/Jessica Hill, File)<\/p>\n

\"LONDON,Caption: LONDON, ENGLAND \u2013 FEBRUARY 05: Sam Little attends Agatha Christie\u2019s \u201cWitness For The Prosecution\u201d at London County Hall on February 5, 2026 in London, England. (Photo by Grant Buchanan\/Dave Benett\/Getty Images)
Photographer: Dave Benett
Provider: Grant Buchanan\/Dave Benett\/Getty
Source: Dave Benett Collection
Copyright: 2026 Dave Benett<\/p>\n

news<\/p>\n

How Traitors star was scammed out of \u00a340k life savings<\/p>\n

A Traitors star has spoken out about losing \u00a340,000 to phishing scam after cyber crooks pretended to be representatives from his bank. <\/p>\n

Sam Little, 35, has described how the \u201cgut-wrenching\u201d incident took place \u2013 and has warned others about falling into the same trap.<\/p>\n

What happened?<\/p>\n

He told the BBC of how he received a series of text messages from what he believed was a trusted bank, saying there had been multiple attempts to log into his account. <\/p>\n

The messages advised him to ring them. While on the call, he logged into an online cryptocurrency platform where he had stored \u00a340,000 worth of life savings. <\/p>\n

\"(FILES)Bitcoin\u2019s price dip has affected the rest of the cryptocurrency market (Photo: Getty)<\/p>\n

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Big Read<\/p>\n

9 min read<\/p>\n

\u2018Everything had gone\u2019<\/p>\n

Before I knew it, the phone went dead and everything had gone.<\/p>\n

Little said there was nothing about the call that was suspicious. He told the BBC: \u201cThey didn\u2019t ask me for any passwords, they didn\u2019t ask me for any verification codes. <\/p>\n

\u201cThey were somehow able to hack into the web page I would normally interact with. Before I knew it, the phone went dead and everything had gone.\u201d<\/p>\n

\"Undated(Photo: PA).<\/p>\n

\n\u2018Your world\u2019s collapsing\u2019\n<\/p>\n

The former Traitors contestant said it didn\u2019t take long to realise what had happened. \u201cIt feels like your world\u2019s just collapsing,\u201d he said. \u201cYou work solidly for years to build this up, and it\u2019s just gone.\u201d<\/p>\n

\"FILEOffenders are collaborating and co-ordinating their activities on the dark web, the NCA has warned (Photo: Kacper Pempel\/Reuters)<\/p>\n

\"ACaption: A person texting the words \u201cHow much do you need\u201d. Romance Love Scam concept
Photographer: celiaosk
Provider: Getty Images
Source: iStockphoto<\/p>\n

Scams are becoming more common \u2013 and more sophisticated \u2013 in the AI era. Cybercrime and fraud cases increased by 31 per cent between 2024 and 2025, affecting 4.6 million people each year, according to the Office for National Statistics.<\/p>\n

No funds recovered <\/p>\n

Since the scam, which happened in January, Little has not been able to recover any of the lost funds.<\/p>\n

He said he has reported the scam to\u00a0Report Fraud,\u00a0run by City of London Police. However, he said there has so far not been an investigation.<\/p>\n

A Report Fraud spokesperson said they are carrying out a \u201cmanual review\u201d of Little\u2019s report, and that \u201ccrypto wallets are a complex area of policing and will take time to resolve\u201d.<\/p>\n

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MONEY<\/p>\n

4 min read<\/p>\n

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Exclusive<\/p>\n

4 min read<\/p>\n

news<\/p>\n

Chaka Khan announces first album in more than seven years<\/p>\n

\"LEWES,Caption: LEWES, ENGLAND \u2013 JULY 04: Chaka Khan headlines the main stage at the Love Supreme Jazz Festival at Glynde Place on July 4, 2015 in Lewes, England. (Photo by Tabatha Fireman\/Redferns via Getty Images)
Photographer: Tabatha Fireman
Provider: Redferns via Getty Images
Source: Redferns<\/p>\n

Chaka\u00a0Khan\u00a0has announced that she is releasing a new album \u2013 her first in seven years \u2013 in collaboration with Snoop Dog and Sia. <\/p>\n

The 11-time Grammy Award winner will release her 14th studio album, Chakzilla, on 18 September. It follows her last record, Hello Happiness, that was released in 2019. <\/p>\n

\n\u2018Soundtrack of the summer\u2019\n<\/p>\n

One of the anticipated singles from the album, Boogie\u2019s In My Soul, features Snoop Dogg and was co-written by Sia. <\/p>\n

Representatives for Khan, 73, told PA that the tracks \u201ccaptures the freedom and infectious energy at the heart and soul of summer vibes\u201d and \u201cis sure to be the soundtrack to the summer\u201d.<\/p>\n

\"ATLANTA,Caption: ATLANTA, GEORGIA \u2013 SEPTEMBER 20: Singer Stephanie Mills performs onstage during The Queens! 4 Legends. 1 Stage. tour at State Farm Arena on September 20, 2025 in Atlanta, Georgia. (Photo by Paras Griffin\/Getty Images)
Photographer: Paras Griffin
Provider: Getty Images
Source: Getty Images North America
Copyright: 2025 Paras Griffin<\/p>\n

\"SnoopCaption: Snoop Dogg at the \u201cGladiator II\u201d Los Angeles premiere held at the TCL Chinese Theatre on November 18, 2024 in Los Angeles, California. (Photo by Gilbert Flores\/Variety via Getty Images)
Photographer: Gilbert Flores
Provider: Variety via Getty Images
Source: Variety<\/p>\n

Snoop said of the song: \u201cThere\u2019s nothing you can do to ever erase this. It\u2019s in your system, now let it get into your soul.\u201d<\/p>\n

What to expect from the album<\/p>\n

I\u2019ve lived a lot of life since my last record, and I wanted these songs to celebrate that.<\/p>\n

The singer said the upcoming album is \u201cabout joy\u201d and \u201cloving yourself\u201d. She added: \u201cI\u2019ve lived a lot of life since my last record, and I wanted these songs to celebrate that.\u201d<\/p>\n

\"LOSCaption: LOS ANGELES, CALIFORNIA \u2013 JUNE 12: Chaka Khan attends The Connie Orlando Foundation presents Black Women in Music at Audrey Irmas Pavilion on June 12, 2026 in Los Angeles, California. (Photo by Robin L Marshall\/Getty Images for The Connie Orlando Foundation)
Photographer: Robin L Marshall
Provider: Getty Images for The Connie Orla
Source: Getty Images North America
Copyright: 2026 Getty Images<\/p>\n

Full track listing<\/p>\n

The announcement follows the release of the album\u2019s title track, Chakzilla, which has already surpassed one million views on YouTube.<\/p>\n

Here is the album\u2019s full track listing, and collaborators:<\/p>\n

Chakzilla<\/p>\n

Boogie\u2019s In My Soul<\/p>\n

Curious Subject<\/p>\n

I Know You Can<\/p>\n

Always Love The Challenge<\/p>\n

Heart Of Gold<\/p>\n

Now And Forever<\/p>\n

Dreamy Stuff<\/p>\n

Cool U Down (featuring Sia)<\/p>\n

Bring The Party (featuring Lenny Kravitz)<\/p>\n

\"U.S.Caption: U.S. President Donald Trump gestures as he leaves the stage after a media conference at the end of the G7 summit in Evian-les-Bains, France, Wednesday, June 17, 2026. (AP Photo\/Vadim Ghirda)
Photographer: Vadim Ghirda
Provider: AP Photo\/Vadim Ghirda
Source: AP<\/p>\n

NEWS<\/p>\n

Iran-US peace talks cancelled<\/p>\n

Peace talks between the US\u2060 \u2060and \u200bIran in\u00a0Switzerland that were due to take place today have been called off. The cancellation came as Israel and Iran-backed Hezbollah traded their most violent strikes since the ceasefire was established.<\/p>\n

The negotiations were set to begin just two days after the signing of a memorandum of understanding (MOU) that opened a 60-day window to secure an agreement over Iran\u2019s nuclear programme, while getting oil traffic moving through the Strait of Hormuz.<\/p>\n

Fresh wave of attacks<\/p>\n

The fresh wave of attacks on late Thursday saw Hezbollah target Israeli forces near the city of Nabatieh, south Lebanon, with several salvoes of rocket fire late on Thursday.<\/p>\n

Israel retaliated with airstrikes on the city and surrounding towns, leaving at least 16 dead and 33 wounded, according to Lebanon\u2019s ministry of health.<\/p>\n

\"NABATIEH,Caption: NABATIEH, LEBANON \u2013 JUNE 2: Smoke rises after an Israeli airstrike on June 2, 2026 in Nabatieh, Lebanon. Israeli forces have struck targets in Nabatieh, a major city beyond the Litani River, which is recognized as the northern boundary of a buffer zone that\u2019s been in place since the 2006 ceasefire between Israel and the Iran-backed Hezbollah group. In recent days Israel has issued evacuation orders for residents across much of southern Lebanon, as it says it\u2019s expanding ground operations to strengthen its military position against Hezbollah, in a move that marks a significant escalation in the conflict. Israeli Prime Minister Benjamin Netanyahu has been under international pressure, including from U.S. President Donald Trump, to engage in a new ceasefire agreement with Hezbollah. (Photo by Adri Salido\/Getty Images)
Photographer: Adri Salido
Provider: Getty Images
Source: Getty Images Europe
Copyright: 2026 Getty Images<\/p>\n

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Analysis<\/p>\n

5 min read<\/p>\n

White House response<\/p>\n

The logistics of these negotiations have never been simple or predictable. As of now the vice-president is not departing tonight.<\/p>\n

The White House said the US looked forward to \u201cbeginning technical talks as soon as possible\u201d.<\/p>\n

\"ViceCaption: Vice President JD Vance speaks to the press before boarding Air Force Two, Friday, April 10, 2026, at Joint Base Andrews, Md., for expected departure to Pakistan, for talks on Iran. (AP Photo\/Jacquelyn Martin, pool)
Photographer: Jacquelyn Martin
Provider: AP
Source: AP POOL<\/p>\n

The cancellation came so abruptly that JD Vance\u2019s staff had gathered in anticipation of the trip.<\/p>\n

Iran reservations<\/p>\n

Iran\u2019s supreme leader Ayatollah Mojtaba Khamenei said on Thursday that he had approved the MOU despite reservations.<\/p>\n

Prior to the cancellation, Iran\u2019s semi-official Tasnim news agency said negotiators needed \u2060to see signs of the US acting on its interim agreement before the next round of peace talks could begin.<\/p>\n

The cancellation came after reports Tehran was delaying sending its delegation to Geneva, due to Israel\u2019s ongoing military campaign in Lebanon.<\/p>\n

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LIVE<\/p>\n

1 min read<\/p>\n

\nIsrael\u2019s stance\n<\/p>\n

\"IsraeliNetanyahu speaks during a press conference in Jerusalem (Photo: Ronen Zvulun\/Pool\/Reuters)<\/p>\n

Israel was not included in the peace talks and has distanced itself from the US-Iran agreement.<\/p>\n

The MOU calls for the \u201cpermanent termination\u201d of the war in Lebanon and for the country\u2019s \u201cterritorial integrity and sovereignty\u201d to be ensured. <\/p>\n

\"(FILES)Caption: (FILES) A fireball and smoke erupt from a building following an Israeli strike in Tyre, southern Lebanon, on May 28, 2026. The world has settled in a high level of violence with, in 2025, the largest number of state conflicts since the end of World War II and an explosion of attacks directly targeting civilians, according to the annual PRIO Global Conflict Trends report on the trend of conflicts in the world published on June 9, 2026. (Photo by KAWANT HAJU \/ AFP via Getty Images)
Photographer: KAWANT HAJU
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors<\/p>\n

\"IsraeliThe Israeli military said on March 16 that it had begun what it described as \u201climited ground operations\u201d against Hezbollah in southern Lebanon (Photo: Odd ANDERSEN \/ AFP via Getty Images)<\/p>\n

The Knesset has so far insisted it will not pull out its troops from south Lebanon.<\/p>\n

\"PeoplePeople shield from the sun under an umbrella, on the Millennium Bridge in London. Temperatures could reach 32C in parts of central and southern England on Friday and are expected to remain high into the weekend, with a yellow heat health alert in place for all regions in England until July 15. Picture date: Friday July 11, 2025. PA Photo. Photo credit should read: Yui Mok\/PA Wire<\/p>\n

NEWS<\/p>\n

Amber heat health alerts in place \u2013 here\u2019s where<\/p>\n

With a heatwave set to develop in the coming days, amber heat health alerts have been placed across southern and eastern England. <\/p>\n

Temperatures are set to climb above 30\u00b0C on Friday, possibly up to 32\u00b0C in south-east England. By Tuesday, it could creep up to 34\u00b0C \u2013 or higher.<\/p>\n

Amber heat health alerts<\/p>\n

An amber heat health alert is issued when high temperatures are likely to have a significant impact on health services.<\/p>\n

It suggests there is likely to be an increase in deaths, especially among those aged over 65 or with long-term health conditions.<\/p>\n

\"SOUTHEND,The upcoming El Ni\u00f1o is expected to bring a warmer and drier summer (Photo: John Keeble\/Getty)<\/p>\n

\"LONDON,Caption: LONDON, UNITED KINGDOM AUGUST 12: A woman uses a portable fan to cool down in London as the UK Health Security Agency (UKHSA) issues an amber extreme heat health alert for East Midlands, West Midlands, East of England, London and South East on August 12, 2025. The rest of the country remains under a yellow heat warning, with temperatures expected to exceed 35??C in some areas. (Photo by Rasid Necati Aslim\/Anadolu via Getty Images)
Photographer: Anadolu
Provider: Anadolu via Getty Images
Source: Anadolu<\/p>\n

A closer look at the forecast<\/p>\n

The UK Health Security Agency (UKHSA) has placed the east, south-east and south-west of England under an amber alert until 8pm on Tuesday.<\/p>\n

Amber alerts, where impacts are likely to be felt across the whole health service, are valid across the Midlands during the same period.<\/p>\n

Across East Anglia and south-east England on Friday, temperatures are expected to rise to the mid to high-twenties.<\/p>\n

Around Greater London, it could be as hot as 32\u00b0C on Friday afternoon.<\/p>\n

Computer weather models suggest the heat is likely to continue through next week, especially in the south.<\/p>\n

There is a small possibility we\u2019ll get close to the UK\u2019s highest June temperature of 35.6\u00b0C, set in 1976.<\/p>\n

MONEY<\/p>\n

The 10 best and worst cities for house price growth<\/p>\n

\"BRISTOL,Caption: BRISTOL, UNITED KINGDOM \u2013 MARCH 15: Sunlight illuminate houses in terraced streets, on March 15, 2026 in Bristol, England. According to a report from the Royal Institution of Chartered Surveyors (RICS) soaring interest rates and falling prices have marked the end of the UK???s 13-year housing market boom and have lead to falling house prices and fears of a further house price stagnation. (Photo by Anna Barclay\/Getty Images)
Photographer: Anna Barclay
Provider: Getty Images
Source: Getty Images Europe<\/p>\n

The 10 best and worst cities for house price growth have been revealed \u2013 and there is a stark divide between the North and South of England, new data suggests. <\/p>\n

Colleen Babcock, a property expert at Rightmove, said: \u201cAreas with lower starting price points have had more room for growth, which has contributed to a widening North-South divide.\u201d<\/p>\n

Stand-out figures<\/p>\n

Manchester came out on top, with the average asking price for a home rising by around \u00a3100,000 (or 63.3 per cent) to \u00a3261,891 over the past decade.<\/p>\n

Asking prices in the Manchester areas of Levenshulme, Atherton, Droylsden and Failsworth grew by roughly 80 per cent on average.<\/p>\n

London, where the average asking price stands at \u00a3687,080, climbed by just 7 per cent.<\/p>\n

Oxford and Brighton grew by 13 per cent to \u00a3554,387 and \u00a3416,440.<\/p>\n

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PROPERTY AND MORTGAGES<\/p>\n

3 min read<\/p>\n

The fastest growth<\/p>\n

Experts believe changes in work patterns have fuelled the shift. <\/p>\n

Here are the average house prices in the cities with the fastest growth:<\/p>\n

Manchester, \u00a3261,891<\/p>\n

Wolverhampton, \u00a3229,094<\/p>\n

Newport, \u00a3235,275<\/p>\n

Nottingham, \u00a3210,238<\/p>\n

Wakefield, \u00a3231,581<\/p>\n

Salford, \u00a3226,559<\/p>\n

Bradford, \u00a3171,282<\/p>\n

Stoke-on-Trent, \u00a3174,850<\/p>\n

Doncaster, \u00a3186,378<\/p>\n

Swansea, \u00a3215,866<\/p>\n

The slowest growth<\/p>\n

No locations in the South of England made a list of the top 10 cities with the fastest rates of growth. Instead, many southern cities remain on the list with the slowest growth. <\/p>\n

Here are the average house prices for locations in the slow lane:<\/p>\n

London, \u00a3687,080\u00a0<\/p>\n

Oxford, \u00a3554,387\u00a0<\/p>\n

Brighton, \u00a3416,440\u00a0<\/p>\n

Winchester, \u00a3543,972\u00a0<\/p>\n

Cambridge, \u00a3512,872\u00a0<\/p>\n

St Albans, \u00a3657,627\u00a0<\/p>\n

Canterbury, \u00a3367,271<\/p>\n

Chelmsford, \u00a3402,308\u00a0<\/p>\n

Colchester, \u00a3300,714\u00a0<\/p>\n

Dundee, \u00a3170,171<\/p>\n

uk news<\/p>\n

Why London Marathon will be expanded to two-day event<\/p>\n

\"ThisCaption: This is a stock image of the London marathon. Here are the skincare essentials you need for running. See PA Feature BEAUTY Runner. WARNING: This picture must only be used to accompany PA Feature BEAUTY Runner. PA Photo. Picture credit should read: Alamy\/PA.<\/p>\n

NOTE TO EDITORS: This picture must only be used to accompany PA Feature BEAUTY Runner.
Photographer: Alamy\/PA
Provider: Alamy\/PA
Source: PA<\/p>\n

For the first time ever, the London Marathon will expand into a two-day event with men\u2019s, women\u2019s and elite events spread across the weekend.<\/p>\n

A record 1.33 million people have already applied for the 2027 edition, following more than \u00a390m raised for charity by participants in 2026.<\/p>\n

What you need to know<\/p>\n

Elite women, elite female para-athletes, championship and \u2018good for age\u2019 women will compete on one day, and their male equivalents on the other. The exact details for the one-off event are yet to be confirmed. <\/p>\n

But those whose ballots are successfully drawn in July will be able to participate in person on 24 and 25 April, 2027.<\/p>\n

\"FileRunners taking part in the London Marathon last month. Online fundraising sites are often used by participants who running for charity (Photo: Yui Mok\/PA Wire)<\/p>\n

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Interview<\/p>\n

5 min read<\/p>\n

\nAfter a milestone 2026 event\n<\/p>\n

Event organisers have earmarked two guaranteed entries for every school in the capital for teachers or staff. While extra guaranteed entries have also been allocated to every\u00a0London\u00a0borough along the route.<\/p>\n

\"AthleticsCaption: Athletics \u2013 London Marathon \u2013 London, Britain \u2013 April 26, 2026 Kenya\u2019s Sabastian Sawe crosses the finish line to win the men\u2019s elite race REUTERS\/Matthew Childs
Photographer: Matthew Childs
Provider: REUTERS
Source: REUTERS<\/p>\n

\"LONDON,Caption: LONDON, ENGLAND \u2013 APRIL 26: Sabastian Sawe of Team Kenya celebrates crossing the line and winning with a new World Record time during the Men???s 2026 TCS London Marathon on April 26, 2026 in London, England. (Photo by Karwai Tang\/WireImage)
Photographer: Karwai Tang
Provider: WireImage
Source: WireImage
Copyright: 2026 Karwai Tang<\/p>\n

The 2026 event attracted a record 59,830 finishers, and was the site Sabastian Sawe\u2019s world record one hour, 59 minutes and 30 seconds.<\/p>\n

What Khan has said<\/p>\n

This unique, one-off double will allow a record 100,000 participants to take part across the two days \u2013 creating the largest fundraising moment in UK sporting history and supporting the work of so many incredible charities.<\/p>\n

London\u00a0mayor Sadiq Khan<\/p>\n

\"MayorMayor of London Sir Sadiq Khan (Photo: James Manning\/PA Wire)<\/p>\n

How much will be raised?<\/p>\n

London\u00a0Marathon\u00a0Double is our most ambitious evolution to date.<\/p>\n

London\u00a0Marathon\u00a0CEO Hugh Brasher has estimated that the expanded event could raise over \u00a3150m for charities, and \u00a3400m for the wider UK economy. <\/p>\n

He said: \u201cThe 2027 TCS London Marathon Double is our most ambitious evolution to date.\u201d<\/p>\n

\"RunnersAfter the race energy levels will be low (Photo:Justin Tallis\/AFP\/Getty Images)
Photographer: JUSTIN TALLIS
Provider: AFP via Getty Images
Source: AFP
Copyright: AFP or licensors<\/p>\n

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Lots of us eat protein in a skewed pattern through the day, getting almost none at breakfast<\/a>, a small amount in our lunch, and most of it with our evening meal.<\/p>\n

But if protein intake<\/a> is distributed more evenly through the day, the body can make better use of it, research suggests.<\/p>\n

\u201cMost people have very little protein at breakfast,\u201d said Dr Emily Arentson-Lantz, a nutrition researcher at the University of Texas Medical Branch. \u201cIf you spread your protein evenly over the day, then you see a better [muscle-building] response.\u201d<\/p>\n

Protein goals under debate<\/p>\n

Protein is a key part of our diet because it is essential for building and maintaining muscles, as well as many other tissues. Good sources are all kinds of meat and fish, eggs, yoghurt and cheese, as well as beans, peas and pulses.<\/p>\n

Just how much protein we need is up for debate. The NHS says we need to eat 0.75g per kg of body weight per day. That translates to about 45g a day for a woman and 55g for a man.<\/p>\n

With half a chicken breast containing about 30g, those amounts may not seem out of reach. Indeed, because of the guidelines, it is often claimed people in the UK eat more protein than they really need, and so the current protein craze is misplaced.<\/p>\n

But some experts say that target is wrong. It comes from 35-year-old guidelines that worked out how much daily protein people need to avoid becoming acutely ill. The analysis did not work out the optimum amount of protein that would keep people as healthy as possible over the long term.<\/p>\n

What\u2019s more, the amount was calculated for someone who is sedentary. Exercise raises your protein requirements.<\/p>\n

\u201cThis was intended as a minimum maintenance level. But many people want to know what they should do to remain strong, independent and mentally sharp throughout life,\u201d said Dr Chris Macdonald, a behavioural scientist at the University of Cambridge.<\/p>\n

Target should double<\/p>\n

In the journal, Frontiers in Nutrition<\/a> this week, Dr Macdonald argued that recent research suggests the daily target for active adults should be about twice the NHS 0.75g\/kg figure. This echoes a similar recommendation in 2022 guidelines for athletes from the British Association of Sport and Exercise Sciences.<\/p>\n

Assuming we should indeed be aiming for that doubled protein intake, a high-protein breakfast becomes essential for two reasons.<\/p>\n

The first is that with the higher target, a typical man would need 120g of protein in a day \u2013 and it becomes hard to eat most of that in a single sitting. In a traditional British meal of meat, potatoes and vegetables, for instance, most of the protein would be coming from the meat, and even a whole chicken breast would have only 60g.<\/p>\n

Hitting the higher target becomes more realistic if you spread it over, say, three meals with 30g of protein, plus 30g within snacks.<\/p>\n

This is especially important for older adults, who are prone to having just cereal or toast for breakfast, said Professor Leigh Breen, a physiologist at the University of Birmingham. \u201cBreakfast and lunch and snacks are great opportunities for people to get up to their required protein intake,\u201d he said.<\/p>\n

The second reason for needing a more evenly distributed protein intake is that if we have a large dose of protein in one sitting, the muscles cannot use it all straight away, and so it is thought the surplus is used for energy instead.<\/p>\n

How much protein turns to muscle<\/p>\n

Exactly how much protein can be turned into muscle from one meal is debated, with figures of 20g to 30g often cited.<\/p>\n

The idea was challenged by a study from 2023<\/a>, which found that people asked to consume 100g of protein in a shake continued using it to build muscle and other tissues for more than 12 hours afterwards.<\/p>\n

And there was more muscle building after the 100g dose than with a comparison 25g dose. \u201cThis work highlights that tissues have a much higher capacity to incorporate protein-derived amino acids than previously assumed,\u201d said the researchers.<\/p>\n

But perhaps we should not jump to conclusions. The study was carried out on 36 \u201crecreationally active\u201d young men, who had just done an hour of weight training before their protein shake. \u201cExercise primes our muscle to be much more active,\u201d said Dr Lantz.<\/p>\n

\u201cIf you are young and healthy and regularly doing resistance exercise, then perhaps yes, you could exceed that 20 to 30 grams of protein at a meal, and your body would still be using it. But if that\u2019s not your lifestyle, maybe we don\u2019t know.\u201d<\/p>\n

In other words, Dr Lantz said it is too soon to assume you could have all your protein in one meal and still use it all. Her team has also carried out a seven-day study<\/a> that compared people consuming the same amount of protein either all in one meal or spread over three meals. It found the even distribution led to 25 per cent more muscle synthesis.<\/p>\n

For the average person, the advice remains to try to eat some protein at breakfast, lunch and dinner, said Professor Breen. For people who don\u2019t fancy eggs and bacon first thing in the morning, there are other options, he pointed out, including Greek yoghurt, cottage or feta cheese and smoked salmon.<\/p>\n

Breakfast is particularly important because it comes straight after a long period without food, said Professor Philip Atherton, physiologist at the University of Nottingham. Protein in muscle is constantly being both broken down and rebuilt, with the balance affected by exercise levels and food intake. And the overnight sleep tips the balance towards muscle breakdown.<\/p>\n

For that reason, some try to give their muscles a boost with a late-night snack like scrambled eggs or a protein shake, said Professor Atherton.<\/p>\n

\u201cThere\u2019s a real interest around not just the skewedness through the day, but also the idea that the longest period you go without food, when your muscles are breaking down, is overnight,\u201d he said.<\/p>\n

I\u2019ve also written<\/p>\n

The south and east of England faces its second heatwave of the year, while the north and west of Britain is due unsettled and rainy weather. Here<\/a> is why a \u201cheat dome\u201d over Europe is causing a north-south divide.<\/p>\n

I\u2019ve been watching<\/p>\n

\"ThreePuffins are my favourite bird (Photo: Gunnar Orn Arnason\/Getty)<\/p>\n

I\u2019ve been to Rathlin Island in Northern Ireland to see puffins, guillemots and fulmars galore. Spring and summer are when tiny pockets of the British coast turn into a wildlife spectacle, with the arrival of thousands of breeding seabirds.<\/p>\n

As well as Northern Ireland, there are sites in Wales, Scotland and a few spots in England that are heaven for birdwatchers right now. Why not use this travel blogger\u2019s website<\/a> to find your nearest site?<\/p>\n","protected":false},"excerpt":{"rendered":"This is\u00a0Everyday Science\u00a0with Clare Wilson, a subscriber-only newsletter from The i Paper. If you\u2019d like to get this…\n","protected":false},"author":2,"featured_media":508720,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[1348,103,1350,61,60,446,2682,54829],"class_list":["post-508719","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-exercise","tag-health","tag-healthy-eating","tag-ie","tag-ireland","tag-nutrition","tag-protein","tag-subscriber-newsletter"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/508719","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=508719"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/508719\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/508720"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=508719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=508719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=508719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}