Protein powder effects on energy levels
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Protein Powder and Energy Levels: Appetite, Intake, and Metabolism
Protein Powder Effects on Appetite and Energy Intake
Research shows that consuming protein powder, especially whey protein, can influence appetite and energy intake, but the effects depend on age and the timing of consumption. In younger adults, whey protein drinks taken before breakfast can suppress energy intake at subsequent meals, particularly at lunch, but this effect is less pronounced in older adults and does not persist into dinner time. Older adults experience a smaller reduction in energy intake after protein supplementation, suggesting that protein powder may help increase protein intake without significantly reducing overall energy intake in this group 15.
Protein Supplementation and Total Energy Intake
Several studies in older adults found that protein-rich drinks, whether alone or combined with carbohydrates and fats, do not significantly suppress appetite or reduce total energy intake compared to control drinks. Instead, these supplements often lead to an increase in total energy intake (from both the drink and subsequent meals), especially when higher calorie drinks are consumed 245. This suggests that protein powder can be used to boost overall energy and protein consumption, which may be beneficial for those at risk of undernutrition.
Protein Powder and Metabolic Effects
Protein supplementation increases whole body protein turnover and protein balance, processes that are energy-intensive and may contribute to higher resting and post-meal energy expenditure. However, studies show that while protein supplementation increases protein synthesis and breakdown, it does not significantly change resting energy expenditure when adjusted for body composition. There is a positive relationship between protein balance and resting energy expenditure during periods of energy restriction, indicating that protein powder may help maintain metabolism during dieting .
Protein, Carbohydrate, and Fat Interactions
The balance of protein, carbohydrate, and fat in the diet affects energy intake and metabolism. Studies in both humans and animal models show that dietary protein content has a stronger effect on energy balance and metabolic hormones than carbohydrates or fats. Higher protein intake is associated with lower total energy intake, supporting the "protein leverage hypothesis," which suggests that people eat more overall when their diet is low in protein to meet their protein needs 68.
Quality and Energy Content of Protein Powders
Analyses of commercial protein powders reveal that the actual protein and energy content can vary from what is claimed on the label. Some products have higher energy levels than stated, which could impact energy intake and weight management if not accounted for .
Conclusion
Protein powder can influence energy levels by affecting appetite, energy intake, and metabolism. In younger adults, it may help reduce energy intake at certain meals, while in older adults, it can increase both protein and total energy intake, which is useful for preventing undernutrition. Protein supplementation supports protein turnover and may help maintain metabolism during energy restriction. The effects of protein powder on energy levels are also shaped by the balance of other macronutrients in the diet and the actual nutritional content of the supplement.
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