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What affects satiety?
Satiation and satiety are complex processes that determine how much we eat. Understanding what affects satiety can help us ensure we are eating the amount of food that matches our needs. Satiety vs satiation Satiation and satiety are terms that are often used interchangeably. While both processes/mechanisms relate to eating and fullness, they actually happen at different times (1, 2). “Satiation was defined as a set of complex processes that progressively inhibit the motivation to eat during an eating event” (3). Satiation develops while we eat and causes us to stop eating (1, 2). “Satiety is the inhibitory mechanism that takes place after the end of an eating episode and…
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How to add more protein to your breakfast
As we’ve seen before, eating adequate protein at breakfast is a great strategy for improving body composition and maintaining muscle mass. In this article we explore how to add more protein to your breakfast. Protein for breakfast As discussed in a previous article, higher protein breakfasts can help with satiety and weight management. Moreover, sports nutrition science points at an ideal dose of 0.25-0.30g of protein per kg of body weight per meal (including breakfast!) for building muscle. High protein breakfasts Breakfasts that can be naturally high in protein include: Leftovers from dinner Egg-based breakfasts (boiled/poached/fried/scrambled eggs, omelette, frittata) Smoothie with milk, yoghurt and/or protein powder However, if your breakfast…
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Should you eat breakfast?
Should you eat breakfast? This continues to be a controversial topic when it comes to health and nutrition. Although every person’s biology is different, it seems that the majority of people would benefit from not skipping the first meal of the day. Breakfast: the most important meal of the day? Conspiracy theorists and skeptics tend to be of the opinion that breakfast was proclaimed “the most important meal of the day” as a marketing strategy to increase the food industry’s profits. However, there has been some scientific evidence to suggest that breakfast is indeed associated with weight loss and improved body composition (1). Benefits of eating breakfast Satiety and hunger…
