Another Study, More PROOF that Protein is a Fat Loss Champ!

In a study recently, it was again validated that a higher protein breakfast helped curb hunger over 3-4 hour period as opposed to a lower protein breakfast.

Both groups were fed the same amount of calories and the same meal - a custard dish.

The only difference a slight macronutrient ratio of the custards make-up.

One group ate a macronutrient ratio of 10-55-35 (protein-carb-fat).

The other 25-55-20 (pro-carb-fat).

The group who ate the custard protein dish with the 25% of protein value felt fuller longer than the 10% group after a 3-4 hour period (just prior to lunch).

Here's the study from PubMed:

Comparison of the effects of a high- and normal-casein breakfast on satiety, 'satiety' hormones, plasma amino acids and subsequent energy intake.
Veldhorst MA, Nieuwenhuizen AG, Hochstenbach-Waelen A, Westerterp KR, Engelen MP, Brummer RJ, Deutz NE, Westerterp-Plantenga MS.

Department of Human Biology, Nutrition and Toxicology Research Institute Maastricht (NUTRIM), Maastricht University, PO Box 616, Maastricht 6200 MD, The Netherlands.

The present study compared the effects of a high- and normal-casein-protein breakfast on satiety, 'satiety' hormones, plasma amino acid responses and subsequent energy intake. Twenty-five healthy subjects (BMI 23.9 (sem 0.3) kg/m2; age 22 (sem 1) years) received a subject-specific standardised breakfast (20 % of daily energy requirements): a custard with casein as the single protein source with either 10, 55 and 35 (normal-casein breakfast) or 25, 55 and 20 (high-casein breakfast) % of energy (En%) from protein, carbohydrate and fat respectively in a randomised, single-blind design. Appetite profile (visual analogue scale; VAS), plasma glucose, insulin, glucagon-like peptide 1, ghrelin and amino acid concentrations were determined for 4 h; here the sensitive moment in time for lunch was determined. Subjects came for a second set of experiments and received the same custards for breakfast, and an ad libitum lunch was offered at 180 min after breakfast; energy intake was assessed. There were increased scores of fullness and satiety after the 25 En% casein-custard compared with the 10 En% casein-custard, particularly at 180 min (26 (sem 4) v. 11 (sem 5) mm VAS; P < 0.01) and 240 min (13 (sem 5) v. - 1 (sem 5) mm VAS; P < 0.01). This coincided with prolonged elevated plasma amino acid concentrations; total amino acids and branched-chain amino acids were higher after the 25 En% casein-custard compared with the 10 En% casein-custard at 180 and 240 min (P < 0.001). There was no difference in energy intake (3080 (sem 229) v. 3133 (sem 226) kJ for 25 En% and 10 En% respectively; NS) from the ad libitum lunch. In conclusion, a breakfast with 25 % of energy from casein is rated as being more satiating than a breakfast with 10 % of energy from casein at 3 and 4 h after breakfast, coinciding with prolonged elevated concentrations of plasma amino acids, but does not reduce subsequent energy intake.

PMID: 18634717 [PubMed - as supplied by publisher]

I know that's alot to read ;) but hopefully this will help remind you that higher protein meals HELP in your journey to fat loss to help supress unneeded and randomized eating.

So get in more protein and skip the office muffins!

Your hips and belly will thank me later,

Dedicated to your success folks,

Rob

Robert Belley Fitness

Wii Fitness Hilarious!! Must See TV!

You have to see this video. Saw it at the Ryan Lee Boot Camp 3 this weekend in Stamford, CT.

Absolutely hilarious!

Really puts Wii video-game-play and laziness into consideration.

This is must see tv!

Enjoy!

My fantastic weekend in Stamford Connecticut with Elite Fitness Pros

I'm here at the Ryan Lee Boot Camp in Stamford Connecticut. It's been great catching up with all of my colleagues who I rarely get to see as we are spread out across the country.

One of my favorites is Dax Moy. Man this guy has great energy and hilarious stories. Plus today is his 38th birthday. Brother rocks!

A couple other are Steven Cabral and Eric Cressey. Two other fantastic fitness professionals, who actually live in Massachusetts...although it's still nice to hang and enjoy casual conversations ;)

Brian Grasso always rocks! I'm actually flying to Chicago in April to check him in out in some athletic action. Plus hang with some of my Chicago/Schaumburg friends.

Ryan Lee is always a tremendous host and outdoes himself each event. This guy totally outs his passion into this industry. He even cried on stage this year. Very emotional moment.

Been hanging with my good friend Victor Hurtuk the whole weekend too. He and his family are beautiful people. I usually stay with them the first night driving down through Connecticut. Always a blast with this guy!

Tomorrow I have some IYCA seminar to devour and revel within. Pumped!

Plus a dip in the pool in the AM.

Celebrity trainer to Jennifer Garner, Cindy Crawford and countless other celebs Valerie Waters is here too. She's always beautiful.

Ran into a local Pembroke trainer too. Dave. Great guy. We may be coming up with some cool fitness plans for the town of Pembroke. Can't wait to brainstorm with him.

Well I'm just in between sessions and the last of the day is about to start.

Take care, and me taking the time to stay advanced and elite in this field only helps the rest of us as a big training family ;)

Rob Belley