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5 Take-Home Messages From the Latest Nutrition Science | Plus: Things You Should but May not Know About Nutrition

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Simplified overview of whole body oral protein utilization at rest. Of the protein ingested, approximately 50% is extracted by splanchnic tissues before entering peripheral circulation. Interestingly, only ~10% of the ingested protein is utilized for skeletal muscle protein synthesis while the rest is catabolized... the full-text isn't just worth reading, it is also free to read, so what are you waiting for?   Just click here  and start reading! If a scientific magazine is called "Nutrients"   and features a paper with the title "Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training" as a cover story, that will attract nutrition/fitness nerds like you and me. The paper presents an excellent overview of the human protein metabolism and it would, in my humble opinion, be a disgrace to reduce the review to its already well-known take-home messages like 'have at least 20g of high...
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Choosing & Processing Foods for Satiety: The Science 101 for Regular Consumers and Food Industry Insiders

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Don't worry, this is no article about "Frankenfood" like salami bananas, ... According to the drugs.com definition, a "designer food" is "a dietary supplements or foodstuffs containing nutrients and various combinations of vitamins, minerals, and other substances considered by some to offer clinically significant benefit, often without adequate scientific proof of efficacy." If you don't want your designer foods (or your self-prepared foods and meals) to fall into the latter category of products without adequate scientific proof of efficacy, this article is for you, because it summarizes the science on an often overlooked quality of food: its structure, and the effect the latter will have on your and/or customers' satiety. Learn more about the satiety effects of foods, supplements and exercise Whey to Casein Ratio not a Satiety Factor Binging is just a natural starvation response More Protein Doesn't Always More Satiety ...
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Total Protein, not its Whey-to-Casein Ratio Determines the Satiety Effects of a Standardized Chocolate-Vanilla Shake

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No, that's not a photo from the study. This is not the first SuppVersity article to discuss the  satiating effect of dietary protein, but it's the only one addressing the notion that a lower whey-to-casein ratio in a high-protein milk beverage would go hand in hand with an increased satiety effect. Why should it? Well, as Amelinda et al. (2016) point out, "whey and casein protein have different digestion rates" it is thus only logical to assume that combining them may result in a prolonged satiating effect. High-protein diets are much safer than pseudo-experts say, but there are things to consider... Practical Protein Oxidation 101 5x More Than the FDA Allows! More Protein ≠ More Satiety Protein Oxidation = Health Threat Protein Timing DOES Matter! More Protein = More Liver Fat? To test this hypothesis, the Indonesian researchers conducted a randomized, single-blind, cross-over study with 12 healthy, normal-weight men who received a stan...
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Overeating = Natural Response to Strict Dieting That Occurs Despite Increased Satiety Hormone Response to XXL-Meal

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This is not a photo from the full-text of the study, but it could be. After all the energy deficient diet was >90% below the maintenance intakes of the subjects. That's unfortunately much more severe than the average dieter's approach, but some of the things the scientists observed still have very general applications. If you've ever dieted to make the cut in a sports with weight classes, you will know this insatiable hunger which climaxes on the last two days when you are down to a handful of  calories per day. It's a hunger that won't be satisfied even if you eat an extra 1000 kcal above maintenance. Athletes competing in sports with weight classes may need to accept the post-dieting binge, but what about average Joes and Janes? Will a fasting day ruin the average dieters dieting efforts by making them eat more extra-calories on day 2 than they've economized the day before? A recent study from the  US Army Research Institute of Environmental Medicine ...
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