When it Comes to its Satiety Effect, More Protein Doesn't Help More - Athletes Trying to Lose Weight May Fare Better if They Spread Their Intake to Several 20-30g Servings
|One scoop would suffice to maximize satiety. And as far as the energy balance and the compensation effect is concerned 20g of protein is actually more effective than 40, 60, or 80 g.|
Unless your brain has already shriveled away under the influence of all the ammonia that is produced when you neglect the classic "energy delivering" nutrients, i.e. fat and carbohydrate, and "nurture" yourself with a 80% protein diet, it should thus not surprise you that the Kristen MacKenzie-Shalders, Nuala Byrne, Gary Slater, and Neil King found that 20, 40, 60 and 80g of whey protein had the exact same (within the usual statistical margin) effect on the appetite sensation of the 10 male athletes who performed both resistance and aerobic (endurance) training (21.2 ± 2.3 years; 181.7 ± 5.7 cm and 80.8 ± 6.1 kg) the researchers from the s, Queensland University of Technology, the Bond University, and the University of the Sunshine Coast had recruited for the four counter-balanced testing sessions during which the subjects consumed a manipulated whey protein supplement (20, 40, 60 or 80 g protein) 1 hour after a standardised breakfast.
|Figure 1: Effects of 20, 40, 60 and 80g post-breakfast whey protein "snack" on hunger (VAS | MacKenzie-Shalders. 2015)|
One piece of advice: If you want to make it easy for yourself and your clients, just stick to the SuppVersity 30g of quality protein (=high EAA, like meats, eggs, fish, dairy, pea, soy, etc.) with every meal. If you follow this simple rule, and eat 3-5 meals per day and an optional whey protein shake after workouts you come damn close to "optimal". This does not mean that a lower meal frequency and intermittent or alternate day fasting cannot be viable short-term strategies to shed body fat if you are dieting, or a sedentary couch potato (Johnstone. 2014).
|Figure 2: Food intake of subsequent ad-libitum meal that was served thee hours after the protein supplement and thus 4h after standardized breakfast (MacKenzie-Shalders. 2015).|
Eventually, the additional data from the test meal does yet not change the original results: While the provision of extra protein 1h after the test breakfast lead to a significant decrease in ratings of hunger (50–65%; P < 0.05) at the time of supplement consumption, the scientists did not find evidence to confirm the broscientific hypothesis that more protein would trigger a more pronounced appetite suppression.
It is thus not surprising that there were no significant differences between the conditions at any time point for the energy consumed in the ad libitum meal, either: 4382 ± 1004, 4643 ± 982, 4514 ± 1112, 4177 ± 1494 kJ - that's basically the exact same intake, irrespective of the size of the protein preload.
- Johnstone, A. "Fasting for weight loss: an effective strategy or latest dieting trend&quest." International Journal of Obesity (2014).
- Lemmens, Sofie G., et al. "Staggered meal consumption facilitates appetite control without affecting postprandial energy intake." The Journal of nutrition 141.3 (2011): 482-488.
- MacKenzie-Shalders, Kristen, et al. "The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes." Appetite (2015).
- Schoenfeld, Brad Jon, Alan Albert Aragon, and James W. Krieger. "Effects of meal frequency on weight loss and body composition: a meta-analysis." Nutrition Reviews 73.2 (2015): 69-82.