Many common ways to boost your metabolism sound too good to be true, and they are.
Drinking water in the morning or eating more spicy foods are believed to be metabolism drivers, but they actually don’t do much.
However, a recent study published in the British Journal of Nutrition may have found an answer: eating cottage cheese before bed.
To determine cottage cheese’s effect on metabolic rate and muscle recovery, Michael Ormsbee, PhD, associate professor of nutrition, food, and exercise sciences at Florida State University, and Samantha Leyh, RD, research dietitian with the Air Force, gave their study’s participants in their 20s cottage cheese, casein protein supplement, or a placebo about 30-60 minutes before bed.
Ormsbee and Leyh measured the participants resting energy expenditure (REE) before bed, and when they woke up, measured their REE again, recording that and their subjective appetite. Based off the results, they concluded there were no real differences in the participants’ REE and subjective appetite. That led to the conclusion “30 grams of protein about 30 minutes before bed appears to have a positive effect on muscle quality, metabolism, and overall health.” That means whole foods, like cottage cheese, work as well as protein supplements, like a protein powder smoothie.
Other experts are along the same lines of thinking: One of the best ways to improve your metabolism is eating more healthy fats and protein, complemented with strength training.
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