3 Important Protein Findings

Last week I received an email from strength coach Joel Jamieson featuring nutritionist coach Mike Rousell, one of the too many subscriptions I have, but this 1 was worth reading and it's obviously about protein.

I'm a meat eater from way back and do so 3 - 4 times a day, so for it to have far reaching and positive implications on me, besides simply being something to eat, makes me happy as I can continue to do something I already do, I like to do and want to do and simply soak all the goodness it provides me.

Decades ago RDA (recommended dietary allowances) was popularised which is the minimum level to prevent malnutrtion. This ball bursting recommendation results in an RDA of just 56 grams for protein requirement per day. 

I'm glad I wasn't around in those days.

When it comes to training, everyone heads straight to the protein shake isle because yes, training does breakdown protein in the body but any form of protein can regenerate it.

In the end as a general consensus we all came to the conclusion that you should take in 30 grams of animal protein every 4 hours, have a BCAA (the building blocks of protein) drink every 2hrs before or after a meal and eat protein after your workout (notice it didn't say drink...)

Let's look at what implications protein intake can have the brain.

• It Reduces Reward-Driven Eating

Eating a high protein breakfast can reduce activation of "reward' area's of the brain which means you'll stand a better chance of avoiding those treats later in the day. Another study found that those who eat less protein are more responsive to reward driven eating cues (e.g seeing pizza then wanting to eat pizza).

• It Increases Fullness and Satiety via Your Brain

When protein reaches your small intestine it causes a release of cholecystokinin (CCK) and CCK's primary job is to aids in the digestion of fat and protein but it also travels up your brain and acts as an appetite suppressant. The fullness you feel after eating protein is actually a brain derived signal to the body that you don't need to eat anymore.

Decreases Impulsive Urges There are a variety of hormones that mediate fullness and satiety, such as CCK mentioned above, but only on that can increase hunger and that's gherlin. Protein helps control gherlin as studies have shown that when you eat protein, gherlin levels decrease. When you are trying to drop fat and eating fewer calories then you actually need, then gherlin levels increase so upping your protein levels while dieting is a must to make you less hungry and impulsive - especially with food.

1 Simple Action to Take Today To get these benefits right now start eating 30 grams of protein at each meal.