A new study published online today in the British Journal of Nutrition found that timing of dietary protein intake affects feelings of fullness throughout the day. The study concluded that when people ate high-quality protein foods, from sources such as eggs and lean Canadian bacon, for breakfast they had a greater sense of sustained fullness throughout the day compared to when more protein was eaten at lunch or dinner (i).

“There is a growing body of research which supports eating high-quality protein foods when dieting to maintain a sense of fullness,” said Wayne W. Campbell, PhD, study author and professor of Foods and Nutrition at Purdue University.

The reason to lift weights in a gym is to make your muscles stronger and attain the associated health benefits. But a best-selling fitness author says most people waste their time and effort by either lifting weights that are too light for them or by exercising when their muscles have not recovered from their previous workout.

“Most people have no idea they are wasting their time because they’ve never been told the underlying principles of strength training,” says Sisco. “They expend energy and tire themselves out so they think their efforts are working. So people perform hundreds of unnecessary workouts that have zero chance of transforming their bodies.”