(Feature Impact) Most Americans are eating enough protein. They’re just eating it wrong.

Protein is the macronutrient of the moment – for muscle building, losing weight and staying strong – but nutrition researchers say two things are missing from the conversation: timing and quality.

Spreading protein intake across the day produced about 25% greater muscle protein synthesis, even when the total daily intake was identical, according to research published in the “Journal of Nutrition.”

“Your muscles don’t have a bank account,” said Chris Mohr, PhD, RD, performance nutritionist. “You can’t deposit all your protein at one meal and expect your body to save it for later.”

Most researchers point to a target of about 30 grams of high-quality protein per meal to maximize muscle protein synthesis in most adults.

However, grams aren’t everything. The source matters just as much.

“Aim to get most of your protein from whole, nutrient-dense foods rather than relying on powders, bars and snacks that don’t have much else to offer,” Mohr said. “Supplements have their place but they should build on a real-food foundation, not replace it.”

Quality comes down to amino acids – specifically, whether a source contains all nine essential ones the body can’t produce on its own. Animal proteins (dairy, eggs, meat, fish) check that box. Many plant proteins don’t and tend to be lower in leucine, the amino acid most critical for triggering muscle growth. Dairy is especially rich in leucine.

Mohr recommends a source of dairy at every meal, including milk, Greek yogurt or cottage cheese. He suggests cottage cheese with the highest levels of protein, such as MULU cottage cheese that contains 18 grams of protein per serving – one-third more than the leading brand.

Additionally, Mohr offers these tips to spread protein intake throughout the day:

• Start with a protein anchor. Build your morning meal around protein, such as scrambled eggs with cottage cheese or a Tart Cherry Cottage Cheese Smoothie with nut butter.
• Layer in protein at lunch. A salad with grilled chicken, a turkey and cheese wrap or a grain bowl with edamame and hard-boiled eggs can hit the 30-gram target.
• Make snacks count. Use cottage cheeseas a base for dips or keep hard-boiled eggs on hand for quick, protein-rich options. Or, in just 7 minutes when time is of the essence, you can prepare Air Fryer Cottage Cheese Toast with a delicious drizzle of hot honey.
• Treat dinner as a cap, not a catchup. By evening, protein intake should already be well distributed. Try a moderate portion of fish, lean meat or legumes alongside vegetables.
• Eat slow-digesting protein before bed. Studies show consuming casein protein before sleep – the slow-digesting protein found naturally in dairy – supports overnight muscle repair. One-half cup of cottage cheese or a glass of milk before bed is a practical, evidence-backed way to put science to work.

To find more protein-rich solutions to power your day, visit MULUProtein.com.

Tart Cherry Cottage Cheese Smoothie

Servings: 2

• 1          cup MULU low-fat cottage cheese
  
• 1          frozen banana, peeled
  
• 3/4       cup frozen tart cherries
  
• 1          tablespoon ground flaxseed
  
• 1          cup low-fat milk
  
• 1          tablespoon nut butter
  
• water

1. In blender, blend cottage cheese, banana, cherries, ground flaxseed, milk and nut butter on high speed until completely smooth, 45-60 seconds.
2. If smoothie is too thick, add water, 2 tablespoons at a time, and blend to preferred texture.
3. Pour into two glasses and serve or pour into sealed jar or container and refrigerate overnight; stir or shake well before drinking.

Nutritional information per serving: 310 calories; 35 g carbohydrates; 22 g protein; 10 g fat.

Air Fryer Cottage Cheese Toast

Servings: 2

• 1          cup MULU low-fat cottage cheese
  
• 2          slices sourdough bread
  
• 2          teaspoons hot honey
  
• 2          teaspoons chili crunch

1. Preheat air fryer to 400 F.
2. Spread 1/2 cup cottage cheese onto each slice of sourdough bread.
3. Transfer slices into fryer basket. Cook about 7 minutes, or until cottage cheese is golden, bubbly and lightly set.
4. Remove toast from air fryer. Drizzle 1 teaspoon hot honey and 1 teaspoon chili crunch over each slice and serve.

Nutritional information per serving: 295 calories; 38 g carbohydrates; 19 g protein; 6 g fat.

SOURCE:
MULU Cottage Cheese

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Chili’s® is leaning into peak summer energy with a new July Margarita of the Month that feels tailor-made for group chats, watch parties, and post-episode booth debriefs. The chain’s Bombshell Margarita is available nationwide through July 31 for $6, positioning it as an easy, low-commitment add-on to a casual night out.

Inspired by the buzz of reality TV’s summer romances and the “did you see that?” conversations that follow, Chili’s is framing the drink as part of the moment—not just a seasonal menu item.

What’s in the Bombshell Margarita?

According to the company, the Bombshell Marg is a bright, sweet-and-citrusy mix built around:

• el Jimador® Blanco Tequila
• Monin® Dragonfruit
• Triple sec
• Strawberry puree
• House-made sour

The drink also comes with a custom “Bombshell vs. OG” swizzle stick (while supplies last), adding a playful, collectible touch that fits the theme.

Why Chili’s is tying it to pop culture

Chili’s says it’s seeing guests use its booths as the place to unpack the season’s biggest storylines—especially the romance-and-drama kind.

“We know our guests are breaking down the drama of the summer’s biggest romances with their friends, often sitting around booths right here at Chili’s,” said George Felix, chief marketing officer and executive vice president of Brinker International. “The Bombshell Marg is a fun way for us to recognize that passion and be part of the conversation in a way only we can — serving a great, affordable margarita.”

The bigger strategy: Margarita of the Month momentum

The Bombshell Marg is the latest entry in Chili’s long-running Margarita of the Month lineup. The brand reports it served nearly 30 million margaritas in 2025, and the monthly drops are designed to stay culturally relevant—pulling from trending flavors, seasonality, and whatever people are talking about right now.

For guests who track each release, Chili’s also promotes its Margarita of the Month Club at chilis.com/motmclub, where members can collect digital stickers, build streaks, and shop limited merch.

Merch drop: “I got a marg!” tank top

As part of the July rollout, Chili’s is also releasing a Bombshell-themed “I got a marg!” tank top, available July 1 at welcometochilis.com (while supplies last).

How to get the $6 Bombshell Marg

The Bombshell Margarita of the Month is available at participating Chili’s locations nationwide for $6 through July 31. Guests must be 21+ to purchase or consume alcohol.

For more information or to find a participating location, visit chilis.com.

About Chili’s Grill & Bar

Chili’s® Grill & Bar, founded in 1975, is the flagship brand of Dallas-based Brinker International, Inc. (NYSE: EAT). The company operates 1,600 restaurants in 29 countries and two territories, with more than 70,000 team members.

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Chili’s is known for Big Mouth Burgers®, Crispy Chicken Crispers®, and sizzling fajitas, and the brand says it hand-shakes more margaritas than any other restaurant brand in the U.S. Chili’s also notes it has raised more than $120 million for St. Jude Children’s Research Hospital over more than 20 years.For media inquiries, contact media.requests@brinker.com

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Last Updated on July 1, 2026 by Daily News Staff

Cool Down This Summer with a Sweet Slushie

(Family Features) Each season throughout the year seems to
have its own “flavor,” and summer is no exception. Hamburgers and hot dogs off
the grill, refreshing watermelon at snack time and cool, delicious ice cream on
warm evenings.

While many people think of sweetpotatoes during the
holidays, you can make this sweet vegetable a key ingredient all year-round –
including summertime. As one of the most versatile veggies you can find,
they’re easy to add to a variety of recipes while enhancing flavor and boosting
nutrition content.

Sweetpotatoes can be your summer staple in both simple and
elevated recipes alike, as well as in both sweet and savory dishes. They can be
cooked or prepared in several ways: on the stove, baked, microwaved, grilled or
slow cooked.

Or, for an easy way to cool down in the heat, try them in a
creamy drink like this Sweetpotato Summer Slushie. It may surprise you, but
sweetpotatoes are ideal for sipping – smoothies and cocktails are both
crowd-pleasers, especially during sweltering summer days. This refreshing treat
can be made with or without the boozy kick; just break out the blender and kick
back in the sunshine.

To discover more ways to cook and enjoy sweetpotatoes all
summer long, visit ncsweetpotatoes.com.

Watch video to see how to make this recipe!

[youtube https://www.youtube.com/watch?v=t5xyuKDlklQ?si=JiKNgtk78Vc8NiMU&controls=0]

Sweetpotato Summer Slushie

Recipe courtesy of the North
Carolina Sweetpotato Commission

• 1          cup cooked,
  mashed North
  Carolina Sweetpotatoes
• ⁠1          cup
  pineapple juice
• ⁠1/2       cup orange
  juice
• ⁠1/4       cup lemon
  juice
• ⁠1/4       cup coconut
  milk
• 2-3       tablespoons
  simple syrup or honey (adjust to taste)
• 1          teaspoon
  vanilla extract
• 2          cups crushed
  ice
• 2          ounces
  spiced rum, coconut rum or bourbon (optional)
•             pineapple
  slices or orange wedges, for garnish (optional)

1. ⁠In blender, blend sweetpotatoes, pineapple juice, orange
   juice, lemon juice, coconut milk, simple syrup or honey, vanilla extract and
   ice until smooth and slushy.
2. Pour into glasses and serve.
3. ⁠For alcoholic version: Add spiced rum, coconut rum or
   bourbon after blending. Pulse in blender or stir after blending for layered
   effect.
4. Garnish with pineapple slices or orange wedges, if desired.

SOURCE:

North Carolina Sweetpotato Commission