Avoid Unhealthy Snacking with a Protein-rich Brekkie!

Avoid Unhealthy Snacking with a Protein-rich Brekkie!

A protein-rich breakfast can significantly improve appetite control and help to reduce unhealthy snacking in the evening, new research says. Eating a breakfast rich in protein significantly improves appetite control and reduces unhealthy snacking on high-fat or high-sugar foods in the evening, according to the first ever study to the impact of breakfast consumption on daily appetite and evening snacking in young people. Led by Professor Heather Leidy from the University of Missouri-Columbia, USA, the research shows that consumption of high-protein breakfasts leads to increased satiety – of feelings of fullness – along with reductions in brain activity that is responsible for controlling food cravings. The high-protein breakfast also reduced evening snacking on high-fat and high-sugar foods compared to a normal protein breakfast from ready-to-eat cereal was consumed or when breakfast was skipped, Leidy said – adding that such a shift in dietary habits could help to battle rising levels of obesity. “Eating a protein-rich breakfast impacts the drive to eat later in the day, when people are more likely to consume high-fat or high-sugar snacks,” said Leidy. “These data suggest that eating a protein-rich breakfast is one potential strategy to prevent overeating and improve diet quality by replacing unhealthy snacks with high quality breakfast foods.” Research Details Leidy and her team studied 20 overweight or obese adolescent females aged between 18 and 20. Participants were split to either skip breakfast, consume a high-protein breakfast consisting of eggs and lean beef, or to eat a normal-protein breakfast of ready-to-eat cereal. The breakfasts consisted of 350 calories and were matched for dietary fat, fibre, sugar and energy density. The team...
Protein Supplements Boost Muscle Mass in Young and Old

Protein Supplements Boost Muscle Mass in Young and Old

A meta-analysis of 22 clinical trials shows that protein supplements are effective for boosting muscle mass and strength gains during resistance exercise in both younger and older subjects. Data from 680 individuals revealed that protein supplementation was associated with average increases in fat-free body mass of 0.69 kg, and average increases in leg press strength of 13.5 kg. “Dietary protein supplementation represents an effective dietary strategy to augment the adaptive response of skeletal muscle to prolonged resistance-type exercise training in healthy younger and older adults,” wrote Dutch researchers in the American Journal of Clinical Nutrition. “Because the gains in fat-free mass and 1 repetition maximum leg press strength are also observed in an older population, it seems evident that protein supplementation represents an effective and robust strategy to improve the benefits of resistance-type exercise training to support healthy aging.” Debate Protein supplements are extensively taken by many athletes to build and maintain muscle. While this is generally accepted, the Dutch researchers note that there is “much discrepancy in the literature regarding the proposed benefits of protein supplementation during prolonged resistance-type exercise training in younger and older populations”. Their meta-analysis is claimed to be the first to examine protein supplementation in relation to the adaptive response of muscle strength, and seeks to resolve any debate over the effectiveness for young and old. Led by Luc van Loon from Maastricht University Medical Centre, the researchers analyzed data from 22 randomised control trials. The average protein supplement dose was 42 grams per day, and the majority of the studies used whey or milk proteins. Results showed that, compared to placebo, both free-fat...