Optimizing protein and fiber throughout the day

By Kristin Kirkpatrick, MS, RD, former lead dietitian and Cleveland Clinic Integrative Medicine and Quest partner

Consumers are becoming more savvy about getting the most bang for their nutritional buck. Protein and fiber remain at the forefront of food and wellness trends. Though the explosion in use of GLP-agonist medications for weight loss has most likely contributed to this, it's important to note that protein and fiber play a crucial role in improving health span. Understanding the nutritional benefits of adequate protein and fiber can guide you toward making healthier dietary choices. Here are some ways to optimize both throughout the day.

1. Start the day off with protein. A quick review of the standard American breakfast reveals choices that are not always aligned with optimal fueling. Swapping the daily doughnut or sugary breakfast cereal can make a big difference in how you feel and your energy throughout the day. It may also help with weight management and brain power as well. A 2024 study showed that protein at breakfast, for example, increased satiety and concentration. When looking for more protein, consider scrambled eggs with veggies and cheese, yogurt with berries, a protein smoothie, or steel-cut oats with chopped nuts and hemp seeds. If you're craving something sweet (like a breakfast muffin), consider Quest’s new protein-packed muffins as an alternative. They provide 10g of protein and fiber with only 2g of sugar — a perfect nutritional profile to fuel your best day.

2. When choosing carbohydrate-rich sources, make sure the source has fiber attached. The body recognizes food as either easy to digest (think candy and stripped grains) or hard to digest (think whole grains and vegetables). Easy-to-digest foods may put the body on a roller coaster of blood sugar and insulin, leading to the inevitable sugar crash and zapped energy. However, hard-to-digest foods take the body time and energy to break down. Fiber is the ultimate hard-to-digest food since the body can’t digest it, and studies show that it helps slow the reaction of sugar metabolism in the body. Fiber may also help prevent the onset of type 2 diabetes as well, leading to better metabolic health. Get more fiber in your day by snacking on nuts and seeds, adding beans and lentils as a plant-based source of protein, or focusing on cruciferous vegetables and leafy greens at mealtimes.

3. Optimize protein and fiber in drinks. Consuming fiber- and/or protein-rich drinks can be a great way to “sneak” both into your day. You can obtain this by consuming protein shakes with added fruit, vegetables and nuts to get that added fiber or by consuming milk or bone broth for protein without the fiber. I recommend Quest Iced Coffee to my patients. Their iced coffee is non-perishable (great on the go) and packs a big punch of protein (10 grams) without the sugar that many iced coffee varieties often contain. With 200 mg of caffeine, they are also a great way to energize any time of the day.

4. Don’t forget about plant-based options in your efforts to optimize protein and fiber. Variety is key when it comes to protein options. A 2022 study found that eating a variety of protein sources may help enhance health by reducing cardiovascular risk factors such as high blood pressure. Plant-based proteins fit in well with vegetarian lifestyles and pack fiber in addition to protein. Examples include beans and lentils, quinoa, soy, and nuts and seeds. Some vegetables, such as broccoli and spinach, also contain protein.

5. Consume protein before other macronutrients. Studies show that consuming protein before other macronutrients (alongside nutrients such as fiber) may help improve overall satiety and blood sugar control. To do this, consider having a few bites of protein before diving into the rest of the meal. For breakfast, this may mean having a few bites of yogurt or eggs before consuming whole-grain toast; for lunches and dinners, consider a few bites of chicken or tuna before consuming grains. You can also do this by focusing on protein-rich snacks you may drink a few hours before meals. I always carry Quest protein bars when I am on the go. They are a delicious way to get high-quality protein and fiber throughout the day.

6. Add protein and fiber as a garnish. Don’t limit protein and fiber to meals, snacks and drinks. Consider adding these nutrients as garnishes to food. The best way to do this is to add nutrient-rich nuts and seeds to foods. Add nuts to salads to boost protein and healthy fats, add seeds such as hemp seeds to yogurt, try roasted chickpeas or toasted quinoa on top of veggie bowls, or add nutritional yeast to pasta dishes.

7. Time your protein intake with your exercise regimen. Protein and exercise go hand in hand. Timing of protein intake is essential to maximize benefits based on the type of exercise. For resistance training, studies show that protein after exercise is the ideal way to maximize muscle growth. Whey protein (found in dairy products such as milk and cheese) and supplemental protein sources (such as Quest ready-to-drink protein drinks) may offer a supportive means to better muscle growth. Some studies have suggested that protein before resistance training may assist as well. Therefore, if you're more likely to consume protein before rather than after a workout, you may still see benefits. Finally, studies show that consuming protein after workouts may also enhance calorie burning in addition to muscle growth.

8. End the day with protein. Studies show that consuming protein throughout the day helps optimize muscle maintenance, especially in older individuals. Why limit protein to just meals and snacks? That dessert you crave at the end of the day can also pack a protein punch! Quest bake shop brownies are a perfect way to end the day, providing 10g of protein with only 1g of sugar! As an added benefit, protein at night before sleep has been found in studies to help enhance muscle mass as well.

Protein and fiber are essential components (alongside healthy fats) of a healthy, longevity-based diet. With so much variety, finding delicious options that work for you and your health goals is easy!