by Joey Stabile | Oct 17, 2018 | Engage Your Students, Health and Wellness, Strength Training
Protein Power: It’s Not Just for Muscles (Part 2 — Appetite Control)
By Joan Kent, PhD, and Shawn Bevington
Protein is used to make hormones, which are messengers in the body. They’re produced in one part of the body and then distributed — through blood, interstitial or other body fluid — to other organs or tissues. There they modify activity and function.
This brief post will focus on just a few hormones and how they affect appetite.
*CCK (Cholecystokinin) – Satiety is the feeling that you don’t need another meal because you’re still satisfied from the last one.
CCK is arguably the most powerful satiety hormone in the body. It reduces appetite by stimulating the function of the brain’s key satiety center, the VMH (ventromedial hypothalamus).
CCK is released when we eat protein and fats. It affects our food preferences by reducing the desire for carbs.
Anyone who suffers from an exaggerated desire for carbs probably needs to eat more protein. Vegans, for example, may experience strong cravings for carbs, including sugars. Finding a true protein source is a key factor in reducing vegans’ cravings. More on that in Part 3.
Eating adequate protein can also be key in conquering sugar addiction for this same reason.
*Ghrelin – Ghrelin increases appetite by stimulating the brain’s lateral hypothalamus. The LH can be seen as a ‘feeding’ center.
Eating protein can help to reduce ghrelin release. In healthy men, a high-protein breakfast decreased post-meal ghrelin levels more than a high-carb breakfast. The high-protein meal also slowed gastric emptying. Researchers attributed both effects to the secretion of CCK and glucagon, both triggered by protein.
*Glucagon – Glucagon is a hormone made in the pancreas. Insulin is, as well, but the functions of the two hormones are oppositional and work to balance glucose levels.
Insulin also tends to be a fat-storage hormone, while glucagon moves fats out of storage and into the blood stream so they can be utilized as fuel, rather than stored.
While many foods trigger the release of insulin, only protein foods trigger glucagon. Glucagon is also secreted when we exercise.
As mentioned above, glucagon and CCK seem to control appetite by modifying ghrelin levels.
Don’t miss protein and brain chemistry, age, and the vegan solution in Part 3, right here this week!
Shawn Bevington is a holistic health coach, certified by the National College of Exercise Professionals (NCEP). He has been a fitness trainer for six years, and boasts another seven years of activity in various programs, including football, shot-put, pro wrestling and other strenuous sports. Self-motivated, Shawn has spent years researching on his own – and putting that information into practice with his clients. His knowledge, skill and experience have made him a sought-after fitness trainer, both by clients and by colleagues who bring questions to him.
Dr. Joan Kent has a PhD in Psychoactive Nutrition. She was the first to document the brain chemical pathways of sugar addiction and to explain the sugar/fat seesaw hormonally and chemically. Joan has helped hundreds and hundreds of clients with metabolic conditions — diabetes, hypertension, heart disease, cancer — as well as clients with inflammation and mood disorders. Joan has written 2 best-selling books: Stronger Than Sugar, on conquering sugar addiction, and The Sugar-Free Workout, on fueling before, during and after training for optimal performance. Visit www.LastResortNutrition.com and grab your free gifts.
by Joan Kent | Jun 8, 2018 | Engage Your Students, Health and Wellness, Strength Training
Frequently, I recommend protein powder to supplement dietary protein, but my clients aren't always sure exactly what to do once they have it. That’s the topic of this post.
Why Protein Is Important
Protein has numerous functions in the body, starting with the obvious one that it can be converted to glucose for energy.
Because I’ve covered protein in previous posts, I’ll keep this part brief. Protein is used to form hormones, enzymes, blood, body tissue, hemoglobin, antibodies, transport proteins, and much more.
As protein enters the small intestine, it triggers CCK, a powerful satiety hormone. CCK curbs carb cravings significantly. People who don’t get adequate protein often have strong sugar cravings.
Protein provides the amino acid precursors for brain chemicals that have many functions. Those amino acids can, for example, raise dopamine and norepinephrine for alertness and improved mood. Eating sufficient protein can reduce the need for caffeine — which triggers the same brain chemicals. But while caffeine depletes those chemicals, protein increases their production.
Another example is tryptophan, used by the brain to make serotonin. Serotonin enhances satiety and mood.
And protein provides several B vitamins that act as catalysts in forming all three of the brain chemicals above.
Why Protein Powder?
I’m not suggesting that you give up real foods and use protein powder instead. But protein powder is convenient. It’s light and portable and needs no refrigeration. Here are some suggestions for specific situations.[wlm_private ‘PRO-Platinum|PRO-Monthly|PRO-Gratis|PRO-Seasonal|Platinum-trial|Monthly-trial|PRO-Military|30-Days-of-PRO|90 Day PRO|Stages-Instructor|Schwinn-Instructor|Instructor-Bonus|28 Day Challenge']
Vegetarians / Vegans
Powdered protein is great for those who don’t want to eat meat. For vegans, who don’t eat any animal products, vegetable protein powder might be the best way to get high-quality protein in the diet.
Please recall that non-animal sources of ‘protein’ often aren’t. Nuts are not protein; they’re unsaturated fat. Beans, rice and quinoa are definitely carbs.
Vegans often experience sugar cravings. Vegetable protein powder could be a top method for vegans to stop cravings long-term.
Post-Training Fuel
As detailed in a previous post, refueling within 30 minutes is ideal. The best post-training meal is a combination of carb and protein in about a 3-to-1 ratio (the original research used 2 to 1).
Powdered protein will keep in a gym locker and mix with water as part of a solid post-workout “meal.” Just add good starch. Potatoes are excellent after workouts; other starches work, too.
Travel
Travel is an obvious time for the convenience of protein powder. A couple of years ago, I attended a 5-day seminar in a remote area. We were told it would feature only vegetarian cuisine. I brought 15 envelopes of raw vegetable protein powder and mixed one with water at the start of each meal. With my protein needs taken care of, I could enjoy the meal with no problem.
Conquering Sugar Addiction
For reasons explained above, having protein throughout the day can help you end sugar addiction by changing brain chemistry and preventing sugar cravings. Many brands of protein powder are out there, so find one with no junk — especially no sugar.
Don’t make the same mistake as a client of mine who had a serious sugar addiction. Instead of buying plain, unsweetened powder and mixing it with water (per my instructions), she bought French Vanilla and mixed it with orange juice. “The protein drinks are delicious!” she told me, but her sugar cravings got worse.
“Delicious” is usually a telltale sugar sign. Unsweetened protein — whey, pea, vegetable, soy, other — plus water won’t be delicious but will be helpful.
On the Go
Away from the office and a snack room, it might be difficult to find protein if you can’t stop for a meal. Depending on the hours you’ll be in the field, protein powder may help. Carbs are easy; we can find salads and other carbs almost anywhere.
Plan B
As suggested in a previous post, leave an envelope or two of protein powder in your car for emergencies. Take care of the protein and the rest of the meal will fall in place.
So skip granola bars, “energy” bars, chocolate-hazelnut spread, electrolyte drinks. The main benefit of protein powder is it’s a true protein source when ordinary foods aren’t available.
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by Joan Kent | Feb 8, 2016 | Engage Your Students
Some years ago (1997 to be exact), the American Journal of Clinical Nutrition featured an article stating that women’s protein needs had been underestimated up until then.
In the same issue, a different article discussed the higher rate of serotonin turnover in women’s brains versus that of men. (Serotonin is made from the amino acid tryptophan. Amino acids are the building blocks of protein.) So women need protein for that reason.
The same year, Smith et al. published a study in the Lancet describing the relapse of depression in susceptible women after rapid depletion of tryptophan.
It’s a long-held theory of mine that people who minimize the importance of dietary protein don’t recognize the need for what I call “brain protein.” And it turns out that protein is now being evaluated and declared important for several other reasons, some of them of specific concern to women — weight loss, satiety, lean body mass, athletic performance, and more.
– In 2012, adult protein requirements were assessed as 10% higher than previously assessed, for both men and women and all age groups (Millward, 2012).
– A 12-week weight loss study in overweight adults showed that higher protein intake promoted better retention of lean body mass in both trunk and legs (Tang et al., 2013).
– Maintaining adequate protein intake with aging may help preserve muscle mass and strength in adult men and women. Type of dietary protein may affect muscle mass and strength differently. Animal protein promoted higher lean leg mass with higher intake, while plant protein did not (Sahni et al., 2015).
– Older women in the higher protein group (1.1g/kg/day vs. 0.8g/kg/day) had lower body mass index and lower fat-to-lean ratio than those in the lower protein group. The lower protein diet also resulted in impaired strength in both upper and lower extremities (Gregorio et al., 2014).
– Even distribution of protein intake — approximately 30g of protein per meal — stimulated muscle protein synthesis more effectively than the typical pattern of skewing protein toward the evening meal, with a breakfast higher in carbs and lower in protein (Mamerow et al., 2014).
– A recent seminar on protein’s role in weight loss and satiety, offered by the American Council on Exercise, also recommended a protein pattern of 30 grams per meal, 3 times a day.
– Two studies indicated a need for increased dietary protein intake so that the so-called “nutritionally non-essential amino acids” would be adequate for animals and humans to achieve optimal growth, reproduction and resistance to metabolic and infectious diseases (Hou et al, 2015; Wu et al, 2013). Essential amino acids are ones that are not synthesized by the body and must be consumed in food. Non-essential amino acids were traditionally assumed to be adequately synthesized by the body for maximal growth and health. These 2 studies counter that assumption.
– Female football players have protein needs similar to those of male players (Maughan and Shirreff, 2007).
– Women strength athletes may require more protein than either endurance-trained or sedentary women. The recommendations are for less emphasis on high-carb intake and more emphasis on quality protein and fat consumption to enhance training adaptations and general health (Volek et al, 2006). Compared to men, women seem to be less reliant on glycogen during exercise and less responsive to carb-mediated glycogen synthesis during recovery.
– Minimum protein intakes should be approximately 25% of total calorie intake (Fulgoni 2008). Many adults, men and women, get only 15% of their energy intake from protein.
– In a 12-week study, a daily high-protein (35g)breakfast prevented gains in body fat. A “normal” protein breakfast did not. The high-protein breakfast reduced hunger and led to voluntary reductions of about 400 calories per day (Leidy, et al 2015).
Regarding the long-touted RDA of 0.8g protein/kg/day, Stewart Phillips, PhD, FACSM, FACN, and professor at McMaster University states, “nothing about that level should be recommended, and you’re allowed to eat much more. In fact, for older persons and athletes, there are benefits to consuming protein at levels above the RDA.”
Indoor cycling instructors are athletes, and regular participants may be, as well.
