High protein breakfast and postprandial ghrelin response
We know that the most satiating macro nutrient is protein and we also know that the hormone ghrelin is responsible for feelings of hunger. A study looking at these two factors associated with satiation was completed in 2006. The researchers looked at whether a high protein breakfast is more satiating than an a high carbohydrate breakfast and what the effects of dietary protein were on secretion of ghrelin.
Groups of young men on separate occasions ingested a high protein breakfast (58% protein and 14% carb) or a low protein breakfast (19% protein and 50% carb). All subjects had blood samples taken regularly for 3 hours post meal to assess ghrelin response. The high protein group decreased post meal secretion of ghrelin more than did the high carbohydrate group. The high protein group increased the secretion of appetite suppressing hormones and peptides. The high protein group also experienced delayed gastric emptying, which assisted in the greater feelings of fullness compared to the high carbohydrate group.
To put these findings into practice – the best method is the meat and nut breakfast popularized by Coach Charles Poliquin. Read his article on the meat and nut breakfast HERE.
Options can be as simple as;Day 1
• 1-2 Buffalo meat patties
• 1 handful of macadamia nuts Day 2
• 1 large venison steak
• 1 handful of cashew nutsDay 3
• 1-2 Lean turkey burgers
• 1 handful of almonds
Day 4
• 2 lean ground beef patties
• 1 handful of brazil nuts
Day 5
• 2 chicken breasts
• 1 handful of hazelnuts
