Three hours before lunch, 40 people drank a 330-calorie shake that was high in either protein, fat, or carbohydrates. The participants were no less hungry, and they ate no less (or more) at lunch—or later in the day—after the high-protein shake than after the high-carb or high-fat shake.
People ate no less at breakfast or lunch after drinking a 250-calorie beverage with 24 grams of protein from dairy (whey or casein) than after drinking a similar beverage with plant (pea or soy) protein powder. Post-beverage appetite varied slightly, but not by plant vs. animal protein. (The study was funded by a dairy company.)
Muscle protein synthesis increased equally when researchers randomly assigned 24 men to eat either plant protein (from wheat, peas, and corn) or animal protein (milk). (The study was partly funded by the plant-protein makers.)
Thought chia seeds were only for Chia Pets? Think again.
For starters, the tiny-but-mighty seeds—look for them in the “natural” aisle—offer an impressive bundle of nutrients.
Shakes. Bars. Bread. Cereals. Cookies. Chips. Water.
“The food industry has gone hog-wild putting protein in everything,” says Christopher Gardner, professor of medicine at the Stanford University School of Medicine.
“Protein consumption is higher in the U.S. and Canada than in any other region in the world, yet companies now sell protein water. We’re obsessed with protein.”
