Natural Bodybuilding, Fitness, and Peak Performance

Protein Intake: Research backs ‘appetite suppression’ benefit

It seems that research just keeps corroborating what bodybuilders have intuitively known for decades. In my previous entry, I informed you of a unique method for fighting body fat; by ADDING whey protein to your eating schedule. Now, just days later, the media has reported the findings of a study that might explain WHY added protein squelches appetite. It does this by suppressing a hunger stimulating hormone more effectively than either of the other two macro-nutrients; carbohydrates and fats.

The hormone, released by the stomach and small intestines, is called ghrelin. Circulating levels of ghrelin increase as a previous meal finishes digesting and decrease when another meal is ingested. This leads researchers to suspect that it’s a major contributor to hunger sensation, helping trigger our desire to eat.

So what was discovered by the study? Well, for one thing, our suspicions about carbohydrates are correct. This macro-nutrient initially squelches ghrelin – only to send it skyrocketing after a high-carb meal has been digested. This shouldn’t surprise those of us who’ve noticed how a carbohydrate addiction seems to lead to an ever-increasing appetite. This might contribute to why when I see someone eating two measly scrambled eggs with their heaping plate of hash-browns, they often have a body fat problem.

Dietary fat does the worst at suppressing ghrelin. Protein does the best at suppressing it in terms of both depth and duration of suppression.

So, my suggestion: Noticeably increase your protein intake and begin eating this macro-nutrient before the others on your plate. Then, watch how you slowly (and sanely) begin changing your body.

The study and its findings will appear in the Journal of Endocrinology and Metabolism.

Easy Fat Loss to Start Your Year

It’s been a while since I’ve written here, but I think readers would rather find something useful in a blog entry than meaningless ramblings.  However, I’m actually kicking myself in the butt for not dispensing before the Christmas/New Year season the simple tip I’m going to share with you here. It might have been far more helpful at that time. But, alas… here I am sharing it now, at the start of ‘08, and it could actually be better used to start your New Year than to end the previous one.

How many of you who’ve struggled to lose body fat have tried ADDING food to your daily meals rather than subtracting it? I know… it sounds like I’m losing it (something other than body fat) but stick with me. I did this over the ’07 Christmas/New Year season and it worked wonders. I ate some cheese cake and I ate drank some eggnog, but I didn’t gain body fat.

How did I do that?

I added two scoops of whey protein (along with a tablespoon of olive oil), three times a day, to my daily food intake for that nearly two-week period. This had two effects: 1) It displaced high-calorie foods I might have otherwise filled that void in my stomach with, and 2) It kept my blood sugar lower each day while also helping keep a positive nitrogen balance for my muscles.

Think about it: Even if you have a tendency to eat junk food, you’ll probably eat a lot less of it if you have  a small “protein foundation” in your stomach. A bit of whey protein can help you feel satiated so you’re not ravenous when it’s time for a full meal.

Since whey protein digests a bit quickly by itself, I recommend adding a little oil. This will slow down digestion of the protein. I like using Olive Oil (monounsaturated fat), but I know people who prefer a small scoop of old-fashioned peanut butter (no sugar added). If you go the peanut butter route, remember to be careful because, although it’s satiating – it’s also calorie-dense.

You can read about all the benefits of whey protein right here: http://www.wheyoflife.org/faq.cfm

If you’re looking to lose body fat in the New Year, I highly recommend you give this technique a try in order to get the ball rolling with some easy fat loss.