Protein is big news. You’ll hear even more about the benefits of protein in the next few years – how it can help you lose weight, build lean muscle, and help keep you full. All these things can be true, but they aren’t always true. Especially when it comes to fullness. The fullness effects or satiating power of protein is very misunderstood and often misrepresented.
Protein can increase levels of satiety (feelings of fullness after eating).
Contrary to many food packages and internet protein lore, just a couple grams of protein won’t do the trick.
15 grams…nah not really
It takes 20-30 grams. Research shows us that you need to eat over 20 grams of protein in order to start reaping the satiety enhancing effects of protein. Around 20 grams for women and closer to 30 for men to match muscle mass.
Now it is still a mystery what in protein
specifically triggers satiety, if it is just one thing, but we do know that one of the changes that occurs when you eat at least 20 grams (but not less like 10 grams or 15 grams of protein) is a reduction in the hormone ghrelin.
Ghrelin is the hunger hormone.
More ghrelin = more hunger. When you hit over 20 grams of protein, ghrelin levels decrease, and your satiety is increased as the hormone that was stimulating your hunger has been reduced.
How much is 20-30 grams of protein? Here are some examples…
* 4-6 oz cooked 95% lean ground beef
* 3-4 oz cooked chicken breast
* 4-5 oz cooked salmon
* 4-5 eggs
* 1lb black beans
* 9 oz cottage cheese
* 10 oz Greek yogurt
Next time you sit down to eat a meal, make sure that it contains at least 20 grams of protein so that you can actually reap the benefits of the satiating power of protein.
Hope this helps and have a great week!