Protein is a perpetually popular macronutrient—it contributes to muscle building and helps contribute to satiety. With this video, let’s dig into how protein supports almost every body system. We’ll talk about how protein structure (those alpha helices and beta sheets from biochem!) is a unique feature that is different that the other macronutrients. We’ll look at the science behind the protein facts we hear all the time. Lots of research focuses on protein’s effects in the body, and all the citations used in this video are listed below.
1. Veldhorst M, Smeets A, Soenen S, et al. Protein-induced satiety: Effects and mechanisms of different proteins. Physiology & Behavior. 2008;94(2):300-307. https://www.clinicalkey.es/playcontent/1-s2.0-S003193840800005X. doi: 10.1016/j.physbeh.2008.01.003.
2. Westerterp-Plantenga MS, Rolland V, Wilson SA, Westerterp KR. Satiety related to 24 h diet-induced thermogenesis during high protein/carbohydrate vs high fat diets measured in a respiration chamber. European Journal of Clinical Nutrition. 1999;53(6):495-502. https://www.narcis.nl/publication/RecordID/oai:cris.maastrichtuniversity.nl:publications%2Ff0a636c0-9166-42e3-b5f6-dc6602875ec4. doi: 10.1038/sj.ejcn.1600782.
3. Schoenfeld B. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research. 2010;24(10):2857-2872. https://www.ncbi.nlm.nih.gov/pubmed/20847704. doi: 10.1519/JSC.0b013e3181e840f3.
4. Morell P, Fiszman S. Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids. 2017;68:199-210. doi: 10.1016/j.foodhyd.2016.08.003.
5. Margriet S. Westerterp-Plantenga, Klaas R. Westerterp, Mira Rubbens, Christianne R. T. Verwegen, Jean-Paul Richelet, Bernard Gardette. Appetite at “high altitude” : A simulated ascent of mount everest. Journal of Applied Physiology. 1999;87(1):391-399. http://jap.physiology.org/content/87/1/391. doi: 10.1152/jappl.1918.104.22.1681.
6. Westerterp KR. Diet induced thermogenesis. Nutrition & metabolism. 2004;1(1):5. https://www.ncbi.nlm.nih.gov/pubmed/15507147. doi: 10.1186/1743-7075-1-5.
7. Jose Antonio. Muscle fiber hypertrophy vs. hyperplasia
8. Fürst P. Basics in clinical nutrition: Proteins and amino acids. e-SPEN, the European e-Journal of Clinical Nutrition and Metabolism. 2008;4(2):e62-e65. https://www.clinicalkey.es/playcontent/1-s2.0-S1751499108000723. doi: 10.1016/j.eclnm.2008.07.010.
9. Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell metabolism. 2006;4(3):223-233. https://search.proquest.com/docview/68819641.
10. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15(1):10. https://www.ncbi.nlm.nih.gov/pubmed/29497353. doi: 10.1186/s12970-018-0215-1.