30 Seconds SummaryHow much protein do you need for maximum satiety?
- The article challenges the belief that higher protein intake always leads to greater satiety, comparing 1.8 g/kg/d and 2.9 g/kg/d protein levels among resistance-trained individuals.
- The study's design was a randomized crossover trial, involving 3 phases to measure satiety through hormones, subjective feelings, and energy intake.
- Phase 1 tested whether higher protein intake in a controlled 20% energy deficit diet influences satiety; results showed no significant difference in satiety markers between the two protein levels.
- Phase 2 explored the acute response to a high-protein test meal, finding potential habituation effects where higher habitual protein intake diminished the satiety response of a high-protein meal.
- Phase 3 involved an ad libitum diet phase where energy intake and satisfaction levels did not significantly differ between the two protein groups, suggesting similar satiety from both protein intakes.
- Overall, the study suggests that 1.8 g/kg/d of protein is as effective as 2.9 g/kg/d for satiety among trained individuals, and the choice should be guided by personal preference rather than strict targets.
- The complete study is accessible for free, allowing readers to explore the detailed findings and methodologies.
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